Doug

A ) Gymnasty EMOM 4 Rounds Min 1: 5 Strict T2B (or straight leg lifts as high as possible) Min 2: 8-10 Strict Pull-ups Min 3: 3 Wall Walks B ) “Snake Eyes” 10 Pull-ups 10 Box Jumps (24/20) 10 T2B 10 Box Jumps AMRAP 10

A ) Squat Clean + Jerk + Front Squat 20 Minutes to find heavy complex for the day B ) “Rock ‘n’ Roll 3 Cleans (155/105) 5 Front Squats 8 Wall Balls (20/14) AMRAP 7

Open Gym

A. Thruster 3-3-3 (from floor) B. 3 rounds 10 thruster 95/65 10 burpee over bar run 200m

A. deadlift – warm-up B. Make Your Own Luck 3 deadlift 315/205 17 push-ups Bike 23 calories 5 rounds for time

A. 3 rounds, no time 10-15 GHD sit-ups 1 minute plank B. 5 rounds for quality, not time 10 KB goblet squat 50/35 10 KB halo 5/5 10 single KB push press 5/5 10 single arm Russian KB swings alternating 5/5

A. Strict pull-ups 7-10 reps EMOM 7 B. 7 hang power snatch 115/75 run 200m 10 toe to bar 5 rounds for time

A. Back squat 5-5-5 B. AMRAP 22 22 walking lunges row 22 calories

A. Bench Press 12-10-8-6-12 B. 8 DB push press 50/35 – 2 DB 8 burpee box overs 4 rounds, immiediately into bike 50/35 calories, immediately into repeat the first couplet for 4 more rounds total time

Open Gym