Weekly Overview	Events/Classes
Monday	Muscle Ups	Free 7-Fit Class at 6:30PM! Click here to register now
Tuesday	Snatch/Overhead Squat
Wednesday	Strict Press
Thursday	“The BCF WOD”	Free 7-Fit Class at 6:30PM! Click here to register now
Friday	Back Squat/Deadlift
Saturday	Squat Clean + Split Jerk	Free 7-Fit Class at 10AM! Click here to register now
Sunday	Hero WOD Nate

Strength

Rx: Max Unbroken Ring Muscle Ups
Fx: Max Unbroken Chest to Bar Pull Ups or Muscle Up Technique
Scaled: Max Unbroken Pull Ups/Ring Rows

Rest 2:00

4 Rounds
Rx: 1 – 3 (Kipping Ring Muscle Up + Ring Dip + Strict RMU Negative)
Fx: 1 – 3 (Kip Up + Strict Down Pull Ups) + 1 – 3 Strict Ring Dips or Muscle Up Technique
Scaled: 1 – 3 (Jumping Pull Ups + Strict Negative) + 5 – 10 Hand Release Push Ups

Conditioning

EMOM 10
1: 15/10 Calorie Ski (Fx: 10/7)
AMRAP Burpees
2: Continue AMRAP Burpees
3: 10 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
AMRAP Burpees
4: Continue AMRAP Burpees
5: Rest