5 Rounds

20 Lateral Jumps Over The Bar
12 Deadlifts
6 Hang Snatch
12 Overhead Squats

******Holiday Hours Will Be One Class on Tuesday @ 9:30AM And Closed On Wednesday Then Regular Schedule On Thursday******

15 Minute AMRAP

1 Pull Up
1 Clean & Jerk

Your Rep Goes Up With Every Round. Example 1 Pull Up & 1 Clean & Jerk then 2 Pull Ups & 2 Clean & Jerk And So On

4 Rounds

12 Front Rack Lunges
6 Burpee Box Jumps
18 Medicine Ball Sit Ups

4 Rounds

40 Second Bike Ride
30 Hang KB Snatch Alternating Arms
20 Double Unders
2 Rope Climbs

******Tuesday Only A 9:30 am Class, Wednesday Closed, and Thursday Regular Hours******

50-40-30-20-10

Mountain Climbers
Overhead Walking Lunges
Toes To Bar

6 Minute AMRAP

5 Squat Cleans
10 Pull Ups

REST 2 Minutes

6 Minute AMRAP

10 Push Ups
20 Ball Slams

REST 2 Minutes

6 Minute AMRAP

5 Ring Dips
10 Wall Balls

6 Rounds

5 Handstand Push Ups
10 Double Unders
15 KB Swings
20 Sit Ups

STRENGTH

15 Minutes To Establish 1RM For Back Squat

Then

15 Minute AMRAP

10 Back Squats
15 Box Jumps