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4 minute AMRAP of: 135/95 lb power snatch, 7 reps 5 pull-ups rest 1 minute 4 minute AMRAP of: 135/95 lb power clean, 7 reps 5 pushups rest 1 minute 4 minute AMRAP of: 135/95 lb shoulder to overhead, 7 reps 5 ring dips

Run or Row for 30 minutes Post distance

Five rounds for time of: 15 Medicine ball cleans, 20 pound ball 15 Wall ball shots, 20 pound ball

Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24″ box

“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box

For time: 5 Front squats 25 pull-ups 4 Front squats 20 pull-ups 3 Front squats 15 pull-ups 2 Front squats 10 pull-ups 1 Front squat 5 pull-ups

For time: Row 1000 meters Then: 21-15-9 GHD sit-ups Back extensions

Push Press 3-3-2-2-2-1-1-1

3 Rounds of: 5 minute AMRAP 20 wall balls, 20/12 10 cleans, 165/85 Rest 2 minutes

“Murph” For time: Run 1 mile 100 pull-ups 200 push-ups 300 squats Run 1 mile Only class time today will be 9:00 a.m.  See you there!  Out of towner’s welcome!  Drop in is $15