Get better at your Bar Muscle-Ups at the Skills Clinic tonight at 5:45 PM! Sign up on ZenPlanner!

Strength
Every 3:00, 5 Sets
Back Squat
1-3) 5 @70, 75, 80%
4-5) 10 @40, 50%

Superset Accessory (3+ out of 5 sets)
20/20 Banded Wrist Flexion w/ Rig

Conditioning
For Time:
21-18-15-12-9 Wall Balls (20/14) (FX: 14/10)
200m Run after each round
*12:00 Cap

Strength
Every 3:00, 5 Rounds
5 Push Press (60-70% 1RM CJ) + 20 Tibialis Raises
*Touch and Go

Conditioning
5 Rounds for Time:
5 Shoulder to Overhead (155/105) (FX: 115/80) (RX+: 185/125)
10 Goblet Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)
50 Double Unders (FX: 35)
*13:00 Cap

Strength and Conditioning
AMRAP 15
20/15 Calorie Row (FX: 15/10)
15 Toes to Bar (FX: 10)
10 Front Squats (115/80) (FX: 75/55)
into…

Rest 5:00

into…
In 10:00
Build to Heavy Squat Clean Single
(FX: Every 2:00, 1 Power Clean + 1 Squat Clean; building)
*RX Minimum: 4 Rounds

Optional Cooldown
1:00 Saddle Pose
1:00/1:00 Couch Stretch

POWER YOGA TODAY!
8 – 8:45 AM
Family and friends welcome for a $10 drop-in!

Strength
Every 1:30, 4 Rounds
1) 10 Tempo Incline Seal Row
2) 10 Tempo Double Dumbbell Straddle Z-Press
3) 15-20 V-Ups/Tuck-Ups
*X03-Tempo – 3s down

Conditioning
AMRAP 8
24 Sit-Ups
8 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
4 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)

Seventh Heaven, Comp Class TODAY! : Join us at 7:15 AM for some fun!
WODS: 9 & 10 AM

Squad WOD
4 Rounds of 6:00 on, 2:00 off – w/ Partner
300m Team Run (FX: 200m OR Split)
into…
AMRAP – Alternate Full Movements
12/9 Calorie Row (FX: 9/6)
9 Box Jumps (24/20)
6 Power Clean (135/95) (FX: 95/65) (RX+: 155/105)
3 Bar Muscle-Ups (FX: 1 OR Chest to Bar Pull-Ups) (RX+: Ring)
1 Rope Climb (RX+: 50/50 Legless)
*Continue where you left off in the AMRAP