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