30 alternating pistols
20 ghd sit ups
10 hang cleans 135/95

3 rounds

5x3 back squat
start at about 60%

then

21-18-15-12-9
push ups
overhead squats 95/65

3x3 push jerk
Moderate-heavy-moderate

Then

9-7-5-3
Squat cleans 155/115
Ring dips
Chest to bar

17.1
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

20 minute time cap

Box= 24/20"
Dumbbell= 50/35

20 minute AMRAP
15 power snatches 75/55
30 double unders
Row 250/run 200

1000 m row buy in

Then 3 rounds of

21 kettlebell swings 70/53
12 handstand push ups

All for time

Front squats
5@50%
4@60%
3@70%
2@80%
1@90%
Go for a new PR!

Then
12 Minute AMRAP
20 box jump overs 24/20
15 chest to bar pullups
10 clean and jerk 135/95

Cleans

6 @ 70%

5 @ 80%

4 @ 90%

1 @ 100+%

Then 

13.3

AMRAP 12 minutes

150 Wall balls

90 double unders

30 muscle ups**

**Sub with bar muscle ups or chest to bar pull ups

Back squats 5X5 @ 70%

15-12-9-6-3
Handstand push ups
Sumo deadlift high pulls 95/65
Run or row 200 m after each round
(15/15/200/12/12/200 etc)

30 alternating pistols

30 dumbbell push press 50/35

25 alternating pistols

25 dumbbell push press 50/35

20 alternating pistols

20 dumbbell push press 50/35

15 alternating pistols

15 dumbbell push press 50/35

10 alternating pistols

10 dumbbell push press 50/35

5X6 Front squat @ 80%

15 minute AMRAP

15 power clean 135/95
15 calorie row
50 double unders
12 power clean 135/95
15 calorie row
50 double unders
9 power clean 135/95
15 calorie row
50 double unders
6 power clean 135/95
15 calorie row
50 double unders

Updated gym hours:
6 am Monday, Wednesday, and Friday
8 am Monday, Wednesday, and Friday
5 pm Monday through Friday

Also--no Thursday evening class this week.

Thanks and see you tomorrow!

15 minutes to find 1RM deadlift

Then

10 minutes AMRAP
10 squat snatch 95/65
10 toes to bar
30 double unders

50 walking lunge steps
25 wall balls 24/20
50 double unders
25 back extensions
50 sit ups

Good morning friends-- the gym will be opening at 6 pm tonight.  See you then!

Back squat 5X6 @ 70%

Then

24 box jumps 24/20
18 calorie row
12 deadlifts 225/185

3 rounds

Hey all!!  There's a SPARTAN RACE coming up in March near us.  It's in Littlefield, AZ, which is just north of Mesquite.  We have a few people who are going to run short race (it's called the SPRINT).  If anyone is interested in doing the race with us, here's the link.  Spartan Race

Jesse has a discount code for 25% off the race fee.  

WOD

1-8

Bar over Burpees

Push press 95/65

Rest 3:00

8-1

Bar over Burpees

Push press 95/65

Squat snatch
4@ 60%
3@ 70%
2@ 80%
1@ 90%

**if you're not sure of your 1RM squat snatch, start light and build
Then....

150 double unders
75 wall balls 20/14
25 squat snatch 115/75
For time

14.4
AMRAP 14 minutes
60 calorie row
50 toes to bar
40 wall balls 20/14
30 power cleans 135/95
20 muscle ups

100 air squats
40 calorie row

2 rounds

Touch and go deadlift
6 @ 60%
5 @ 70%
4 @ 80%
1 @ 90%

Then
10  minute AMRAP
20 ghd sit ups
20 dumbbell thrusters 40/25 (each hand)