4 Sets (1 Set every 8 min)

500m/400m Row

25 Front Squat 155/105  (Scale:  115/80)

500m/400m Row

50’ HSW

10 min AMRAP

10 Burpee Box Jump 24/20

10 Single Arm Thruster Right 50/35

20 SA Thruster Left

-Rest 2 min

8 min AMRAP

10 Burpee Box Jump

12 SA Thruster Right

12 SA Thruster Left

-Rest 2 min

6 min AMRAP

14 Burpee Box Jump

14 SA Thruster Right

14 SA Thruster Left

5 Sets

5 min AMRAP

40 DU

20 Alternating DB Hang Clean and Jerk 50/35

-Rest 1 min b/w sets

Run

2000m

-Rest 3 min

4 Sets

5x200m Fast

-Rest 1 min b/w reps

-Rest 2 min b/w sets

20 min AMRAP

50 Box Jumps 24/20

50 Burpees

50 Alternating Hang DB Clean and Jerk 50/35

50 Sit ups

1000m Row/ 2k Bike

25 SHSPU

25 OHS 155/105

50 GHD

-Rest 5 min

50 GHD

25 OHS

50 T2B

25 SHSPU

1000m Row/2k Bike

Time cap for each:  16 min

Morning Class

Active Recovery

Lunch Class

1000m Row/ 2k Bike

25 SHSPU

25 OHS 155/105

50 GHD

-Rest 5 min

50 GHD

25 OHS

50 T2B

25 SHSPU

1000m Row/2k Bike

Time cap for each:  16 min

3 Sets

25/20 cal Bike

50 Wallballs 20/14

20 BMU

25/20 cal Bike

-Rest 3 min b/w sets

Time cap each set:  12 min

21-15-9

Front Squat 115/80

Bar Facing Burpees

-Rest 5 min

21-15-9

Cal Row

Bar Facing Burpees

-Rest 5 min

21-15-9

Cal Row

Front Squat 115/80

Time cap each set:  10 min

25 C2B

150 DU

100’ HS Walk

-Rest 5 min

100’ HS Walk

150 DU

25 C2B

-Rest 5 min

25 C2B

150 DU

100’ HS Walk

Time cap each round:  9 min