Push press
5@50%
4@60%
3@70%
2@80%
1@90%
1@90%+


Then
25 wall balls 20/15
20 snatch 95/65
15 chest to bar pull ups
10 ring dips

4 rounds for time

Snatch

3@50%

3@60%

2@70%

2@80%

1@90%

1@90%+

Then

Row 2000m

120 double unders

60 chest to bar pull ups

For time

20 minute AMRAP
5 squat cleans 155/115
20 GHD sit ups

60 air squats
40 wall balls 20/15
20 toes to bar
20 back squats 135/95
20 toes to bar
40 wall balls 20/15
60 air squats

Snatch 7x2 @ 80%

Then

500 m row
20 alternating dumbbell snatches 53/35
10 hand stand push ups

4 rounds

Squat clean + jerk 10x1 @80%

Then
7 minute AMRAP
11 deadlifts 225/155
7 burpee box jump overs 24/20

Back squats 5X3 @80%

Then
75 push jerk 95/65
75 sumo deadlift high pull 95/65
75 calorie row

Push press 4X3 @80%

Then
15 chest to bar
15 ring dips
30 push ups
45 goblet squats 53/35

2 rounds

3-3-3-2-2-1
Pause front squat--start at 65% of 1RM and work up

Then

21-15-9
Overhead squats 95/65
Bar facing burpees

Helen

3 rounds

Run 400 m
21 kettlebell swings 53/35
12 pullups

Run or Row 1 mile
Straight into 9-7-5
CTB Pull ups
Ring dips
Snatch 135/95

Push press 4X3 @ 85% of 1RM

Then
AMRAP 18 minutes
15 box jump overs 24/20
12 kettlebell swings 53/35
9 ring dips

7 rounds

7 hang power clean 95/65
7 front squat 95/65
7 push press 95//65

50 double unders
40 sumo deadlift high pulls 95/65
30 ghds
200 m run
10 thrusters 95/65

2 rounds

3 rounds for time

9 squat snatch 95/65
15 lateral bar over burpees

rest 5 minutes

Then:

3 rounds

25 box jumps 24/20
20 calorie row
25 push ups

Snatch
6 x 3 @ 70%

Then:

Alternating EMOM for 21 minutes

Minute 1 - 15 Russian KB Swings 70/53
Minute 2 - 15 Kipping HSPU
Minute 3 - 15 Wall balls 25/20

10 rounds of 80-85% of 1 rep max clean and jerk

Then

20 minute AMRAP

15 calorie row
20 walking lunges 95/65
20 shoulder taps

Run 1000 m
30 clusters 95/65
30 burpees
Run 800 m
20 clusters
20 burpees
Run 600 m
10 clusters
10 burpees

A cluster consists of a squat clean moving in to a thruster. Each movement starts from the ground.

The gym will be open Thursday at 6 am and 8 am--no evening class due to football.
Thanks!

Back squat--work up to a heavy single close to 90% of your 1RM then
5X3 @ 80%

Then

9 min AMRAP
2 sumo deadlift high pulls 95/65
2 calorie row
Then up by 2 each time (4-4, 6-6, 8-8, etc.)

Optional--
Work on split jerk
6X3 @ 70%

"TommyV"--lite
21 thrusters 95/65
4 rope climbs
15 thrusters
3 rope climbs
9 thrusters
2 rope climbs

5X3 front squats @ 60%
Work on coming out of the bottom quickly

5 minute AMRAP
Run 400 m
15 sit ups
Max reps wall balls

Rest 3 minutes

5 minute AMRAP
Run 300 m
30 sit ups
Max reps wall balls

Rest 3 minutes

5 minute AMRAP
Run 200 m
45 sit ups
Max reps wall balls

Score is total number of wall balls

RX- = sit ups, 15/10 wall balls
RX= abmat sit ups, 20/15 wall balls
RX+= GHD sit ups, 25/20 wall balls