A. Bench Press- Work to a heavy single for the day

then 80% for 2×3

B. “Karen” Test Week

For time:

150 Wall Balls (20/14#, 10/9’)

Time Cap 10:00

Kelsey

A. Midline

3 rounds for quality

:30-1:00 L-sit or hang (parallettes, boxes, or pull-up bar)

:30-1:00 each side plank

15 hip extensions

B. “Always Be My Maybe”

With a partner, split work in any fashion

70 calorie row

60 toes to bar

50 burpees over rower

50 calorie row

40 toes to bar

30 burpees over rower

30 calorie row

20 toes to bar

10 bupees over rower

Ethan

”Glamdring”

EMOM x 5 (30 Min)

1) 50 double-unders

2) 16 Double DB Squats (50/35)

3) 12 Calorie Bike

4) 16 Alt Single DB Snatch

5) 200m Row

6) 16 Double DB Hang Cleans

Richard

A. Gymnastics Alternating EMOM x 12 (6 rounds each)

Strict Pull-ups (8ish reps)

Strict Dips (8ish reps)

B. ”Herugrim”

500m Row

12 Pull-ups

12 Box Jumps

12 Air Squats

-4 Rounds-

Marshall

A. Overhead Complex

1 Strict Press + 2 Push Press + 3 Jerks

Work to Heavy Complex 15 Minutes

B. ”Anduril”

4 Snatch (95/65)

8 Shoulder to Overhead

16 Deadlifts

Run 200m

AMRAP 16

A. Clean Complex

1 Clean Deadlift + 1 Clean High Pull + 1 Power Clean

20 minutes to find heavy complex for the day

B. ”Sting”

6 Hang Power Cleans (115/75)

16 Knees to Elbows

60 Double Unders

AMRAP 11

”Orcrist”

KB Tabata 20/10 work to rest for 8 rounds. Complete all 8 rounds before moving to next exercise

Offset 1 handed KB DL (Alternate side every round)

KB Pushup (Alternate side every round)

KB Side Swings

KB Cossack Squat

Annie

 ”Zachary Tellier”

10 Burpees

10 Burpees, 25 Push-ups

10 Burpees, 25 Push-ups, 50 Lunges

10 Burpees, 25 Push-ups, 50 Lunges, 100 Sit-ups

10 Burpees, 25 Push-ups, 50 Lunges, 100 Sit-ups,150 Air Squats

*For Time*

Happy Place