WOD

3 rounds NOT for time
(10-15 Minutes)
8 handstand push ups
5 strict toes to bar
50m farmers carry ( moderate weight)

4 rounds for time
400m run
25 OH Squats

Minutes 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Minutes 12-20:
EMOMx8: 1 Squat Clean and Jerk (85%)

Conditioning
15 Minute Time Cap
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls

Masters Strong
Front Squat  3×3
Bench Press 5 x 3
Chins Ups max reps x 3
Back Extensions 12-15 x 3

Conditioning
3 Rounds:
400 Meter Run
21 Burpees

Sumo Dead Lift
5×2 reps for max load

Sweat Class
400m Run
21 -15-9
Burpees
KB Dead Lift
Situp
400m Run

Core Conditioning

Strength
3×10 Back Squats

Conditioning
“Jackie”
1000m Row
50 Thrusters, 45#
30 Pull ups

Teams of 3:
100 Calorie Row
100 Box Jump Overs
50 Power Snatches 95/65#
50 Overhead Lunges 95/65#
50 Sumo Deadlift High Pulls 95/65#
100 Box Jump Overs
100 Calorie Row

Conditioning
5 Rounds:
5 Squat Clean Thrusters (135/95)
10 Chest to Bar Pull-Ups

Strength
5X3 Back Squat

Masters Strong Class
Work up to max set of 5 on Squat
Work up to max set of 5 on Bench
5×3 Power Clean

Optional:
3 Rounds
Run 200M
15 Squats
10 Pushups
8 Situps

Teams of 2
AMRAP 20:
60 Calorie Row
60 Kettlebell Swings 53/35#
50 Calorie Row
50 Box Jumps 24/20″
40 Calorie Row
40 Burpees
30 Calorie Row
30 Wallballs 20/14#
20 Calorie Row
200 Meter Run

On the Minute x 8:
2 Squat Snatches 75% of 1RM
Rest 4:00
On the Minute x 8:
2 Squat Clean and Jerks 75% of 1RM
Rest 4:00

AMRAP 6:
Sets of 3 Unbroken Strict Handstand Pushups

10:30 Masters Strong weightlifting class starts. All are welcome.
6:30am and 5:00pm Sweat Class