Strength: 20 Bench Press 5 x 5 building Metcon: “Get Tall” 4RFT 6 push ups 9 cleans (light) 12 S.T.O 15 Wall balls 

Skill: 15 min Pull Ups Dub practice Metcon: 26 min “Splinters” 4 x   AMRAP 4 (rest 2 min) 15/12 cal AB 10 Pull Ups 20 KBS (light) 40 Dubs/80 singles

7:30PM will be OLY class ! Mobility: 10 min ankles/hips Strength: 20 min Overhead Squats 7-7-5-5-3-3-1-1 Building Metcon: “Woof” AMRAP 9 Asc by 2s 2 cal row 2 BBJO 2 alt. DB Snatch (mod)

With a partner split as need “ Bologne Skin” 1000 m row 100 air squats 20 C&J (heavy) 800 m row 80 air squats 16 C&J 600 m row 60 air squats 12 C&J (cap 25 min) 10 AM Open Gym

Strength: 20 min Front Squat 7-7-5-5-3-3-1-1 Building Metcon: “Glute-en” 5RFT 10 goblet squats (mod/heavy) 15 KBS 30 Dubs

Oly part 1: 15 From the Rack Back rack split jerk into Front rack split jerk Oly part 2: 15 min Then 15 min to find heavy Clean & split jerk Metcon: EOMOM 10 *1 cl&spl j @ 85% *6-8 lateral burpees

Skill: 20 min Everything kipping EOMOM12 *athlete level kipping drill *20’s hollow hold/rock Metcon: “Up Down Repeat” 10.9.8 etc.  1.2.3 etc Clean & Jerks (mod) Pull Ups

Strength: 20 min Strict Press 7-7-5-5-3-3-1-1 Building Metcon: “Elbow Grease” 27-21-15-9 Thrusters (light) Cal row Sit ups

Regular Class Schedule (7:30pm Oly) “Martin Luther King Jr. “ AMRAP 29 (birth year) 64 Dubs(civil rights act passed/nobel peace prize) 63 KBS light (‘I Have a Dream”) 39 wall balls (years he lived) 8 heavy squat cleans (peaceful protests) 4 push ups ( children he had) 3 lateral burpees (marches he led)

With a partner split as need “Highway to Hell-No” AMRAP 30 1200 m row 10 over erg burpees 20 DB snatch (heavy) 60 cal AB 20 DB sn 900 m row 10 OEB 20 DB sn 45 cal AB 20 DB sn 600 m row 10 OEB 20 DB sn 30 cal AB 20 DB…

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