500 m row
12 deadlifts 225/185
21 box jumps 30/24

3 rounds

In teams of two:
100 calorie row
100 toes to bar

One team member works at a time

Remember: no 8 a.m. class today

1.
10 power snatches 65/45
8 power snatches 85/65
6 power snatches 105/85
4 power snatches 125/105
2 power snatches 145/125

2.
Push press
Heavy 5
Heavy 4
Heavy 3
Heavy 2
Heavy 1

3.
Every 3 minutes for 4 rounds
15 calorie row
15 bar facing burpees
Max push presses in time remaining 135/95

4.
5 sets of 10 unbroken chest to bar pull ups
Rest as needed between rounds

The gym will not be open Wed or Fri at 8 a.m.
I do not have Raelene's number--if someone could make sure she gets this message, that would be appreciated!

1.
Max reps of push ups

2.
200 m run
30 double unders
9 hang squat cleans 115/80
5 rounds

3.
For quality
21-18-15-12-9
Weighted  abmat sit ups 20/15
Weighted hip extensions 20/15

1) Max reps pull ups

2) AMRAP 18 minutes
18 calorie row
15 wall balls 20/14
12 dumbbell (or kb) snatches 50/35
9 toes to bar

3) Pause overhead squat
Build to a moderate single
3 second pause

4) Squat snatch
On the minute x 12 (3 rounds)
Minute 1--3 reps @ 70%
Minute 2--2 reps @ 75%
Minute 3--1 rep @ 80%
Minute 4--rest

5) Back squat
2 rounds
7 reps @ 72%
5 reps @ 76%
3 reps @ 80%
Rest 2 minutes between each set of squats

On the minute x 8
2 squat cleans + 1 split jerk
Performed at 70% of the clean and jerk

Then

Pausing clean deadlift
5x2@ 70%
Pause at knee

Then

21 bar facing burpees
21 power cleans 135/95
21 bar facing burpees

1 round for time

Then

EMOM x12
Even minutes= 15 ghd sits ups
Odd minutes= 20 hip extensions

AMRAP 20 minutes
7 power cleans 135/95
7 burpees
200 m run

On the minute x 5   Pausing front squat 

On the minute x 5   Front squat 

AMRAP 8 minutes

10 toes to bar

30 double unders

Rest 4 minutes

AMRAP 8 minutes

Wall balls 20/14

Each time you break, perform 15 abmat sit ups

AMRAP 4 minutes
3 rounds
12 deadlifts 95/65
9 hang power cleans 95/65
6 push jerks 95/65
Then
Max calorie row in remaining time

Rest 4 minutes

AMRAP 4 minutes
2 rounds
12 deadlifts 135/95
9 hang power cleans 135/95
6 push jerks 135/95
Then
Max calorie row in remaining time

Rest 4 minutes

AMRAP 4 minutes
1 round
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105
Then
Max calorie row in remaining time

Snatch
On the minute x 8
Hang power snatch+power snatch (70%)

Overhead squat
On the minute x 8
1 pausing overhead squat+1 overhead squat (70%)
(2 second pause in bottom)

AMRAP 15
55 power snatch 95/65
55 pull ups
35 calorie row
55 handstand push ups

Clean and jerk
1 RM

Snatch
1 RM

Then

20 calorie row
10 thrusters 115/80
5 rounds

EMOM 7 minutes
3 power clean+3 front squat+3 push jerk 155/105

AMRAP 9 minutes
9 kettlebell swings 53/35
9 burpees
9 kettlebell swings 53/35
9 box jumps 24/20

Reminder that the gym will not be open at 5 pm tomorrow.

Power Snatch
3x2 @ 70%

Snatch pull
3x2 @90%

Back squat
4x2@75%

AMRAP 8 minutes
10 toes to bar
10 burpees

80 double unders
80 air squats
800 m run
400 m wallball carry 30/20
40 kettlebell swings 70/53
40 calorie row

"Always Remembered"
Teams of two
2001 m row buy in
4 rounds of:
9 rope climbs
11 bear complexes 135/95
2977 m row buy out

Bear Complex =
Power clean
Front squat
Push press
Back squat
Push press

Clean and jerk
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%

Front squat
5X5 @ 75%

21-15-9
Squat snatch 95/65
Chest to bar pull ups

20 pull ups

30 push ups

40 sit ups

50 air squats

3 rounds for time

AMRAP 5 minutes
50 wallballs buy in
12 deadlifts 185/135
12 bar facing burpees
Rest 5 minutes

AMRAP 5 minutes
35 wallballs buy in
9 deadlifts 225/155
9 bar facing burpees
Rest 5 minutes

AMRAP 5 minutes
20 wallballs buy in
6 deadlifts 275/185
6 bar facing burpees

Every 3 minutes for 5 rounds:
400 m run
12 toes to bar