Metcon (Time) 18-15-12-9 STOH 135/95 T2B *75 Double Unders at each hash mark

Front Squat (3-3-3-3-3-3-3 to daily 3 rep max) 7 sets of 3 to get to a 3 rep daily max Metcon (Time) 3x 600 m Run 20 -Pull-Up's 20 - Push-Ups 20 - Air Squats

Metcon (Time) Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes

Metcon (AMRAP - Rounds) 21 Minute AMRAP Power Clean 185/115 5 - burpee over bar 200 m Run *Power clean starts at 1 and goes up 1 rep each round. Burpee and run stay the same. *RX+ = Power Clean @ 225/155 Score is fully completed rounds.

Metcon (Time) 10-15-20-25-20-15-10 Wall Balls 20/14 Box Jumps 24/20 *25 Sit-Up's at every hash mark Rx+ 15 GHD's

1 Deadlift + 1 Hang Clean + 1 Jerk 20 mInutes Find Daily Max Metcon (Time) 50-40-30-20-10 KB swings 53/35 Double Unders *20 Minute Time Cap

Regular Class Schedule TodayMetcon (AMRAP - Reps) 2 - 9 Minute AMRAP's W/ 2 Minute Rest between 1.) 7 Cal AirDyne 7 - Pull-Up's 2.) 7 - Over Head Squats 95/65 7 - HSPU

Metcon (Time) 100 - STOH 95/65 *Every time the bar falls below the shoulders or drops complete the following 15 - Cal AIRdyne 30 - Double Unders

Metcon (AMRAP - Reps) 16 minute AMRAP 20 - Walking Lunges 20 - KB swings 53/35 20 - Push-Up's 20 - Sit-Up's RX+ - Walking Lunge w/ KB in front rack Incline Push-Up's GHD's

Metcon (AMRAP - Reps) 2 min AMRAP ( 4 Rounds of each ) 1. 10 Cal Row 10 - Burpee Over Rower 2. 10 Cal Airdyne 5 - Clean + Jerk 185/115 3. 50 - Double Unders 10 - Front Squats 185/115 1 minute rest between each 2 min interval. Each 2 min is amrap