Strength
In 15:00
Establish 3RM Back Squat

FX:
Every 3:00, 5 Sets
5 Back Squats
1) 65-70%
2) 70-75%
3-5) 75-80%

Conditioning
AMRAP 9
3 Hang Squat Cleans (155/105) (FX: 115/80) (RX+: 185/125)
9 Box Jumps Overs (30/24) (FX: 24/20)
15 Sit-Ups

Strength
Every 2:30, 6 Sets
2 Push Press + 1 Split Jerk
1-2) 60-65% of 1RM CJ
3-4) 65-70%
5-6) 70-75%

Conditioning
4 Rounds for Time:
200m Run
45 Double Unders (FX: 30)
9 Handstand Push-Ups (FX: 6) (RX+: 3″/2″ Deficit OR Strict)
*14:00 Cap

POWER YOGA with Sarah at 8 AM!
Non-Members are welcome to join for $10 Yoga Drop-Ins!

Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Bent Over Row
2) 6-8 Tempo Strict Chin-Ups (FX: Banded)
3) 15 Straight Arm Banded Pulldowns
*Tempo – 3s pause at top

Conditioning
AMRAP 10
250/200m Row (FX: 200/150m)
10/10 Single Kettlebell Deadlift (24/16) (FX: 16/12) (RX+: 32/24)
15 Toes to Bar (FX: 10) (RX+: Unbroken)

Seventh Heaven – Comp Class 7:15 – 9 AM!

Join us for a fun “Mr. & Mrs. Daniela Baby WOD” in Squad WOD today!
Both 9 & 10 AM classes will do the “Baby WOD” below!
Congrats to the soon-to-be-parents, Daniela and Adam!

BABY WOD
AMRAP 24 w/ Partner – Split Reps Any Way
5 Synchro Up Downs
24 Calorie Machine of Choice
5 Synchro Up Downs
24 Single Dumbbell Shoulder to Overhead
5 Synchro Up Downs
24 Single Dumbbell Overhead Lunge
5 Synchro Up Downs
24 Wall Balls (20/14)
*RX: (50/35) (FX: 35/20) (RX+: “Baby Belly”)

Strength
Every 3:00, 5 Sets
5 31X-Tempo Bench Press
1-2) 60-65%
3-4) 65-70%
5) 70-75%
*3s down, 1s pause at chest

Superset (3 out of 5):
10 Prone PVC Press

Conditioning
AMRAP 10
100m Run
2 Bar Muscle-Ups
20 Double Unders (FX: 15)
200m Run
4 Bar Muscle-Ups
40 Double Unders (FX: 30)
*(FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)