EMOTM for 15 Minutes

3 Hang Power Cleans
3 Front Squats
3 Push Press

Then

10 Burpees For Each Missed Round At The End Of The 15 Minutes

******Reminder There Will Be No Classes On Thursday And Open Gym On Friday From 7am to 9 am******

STRENGTH

15 Minutes To Establish A 1 RM On Bench Press

Then

8 Rounds

8 Deadlifts
8 Wall Balls
8 Hand Release Push Ups

******Reminder There Will Be No Classes On Thursday And Open Gym On Friday From 7am to 9 am******

20 Minute AMRAP

4 Man Makers
8 Pull Ups
12 Straight Leg Sit Ups

******Reminder There Will Be No Classes On Thursday And Open Gym On Friday From 7am to 9 am******

4 Rounds

50ft Forward Sled Pull
50ft Backward Sled Drag
8 Mutant Makers
16 Medicine Ball Sit Ups

5 Rounds

8 Wall Climbs
12 Knees To Elbows
20 Box Jumps

HELEN

3 Rounds

400 Meter Run
21 KB Swings
12 Pull Ups

STRENGTH
Front Squats
3-3-3-3-3

Then

EMOTM For 12 Minutes

4 Front Squats
6 Lateral Burpees Over The Bar

Clean & Jerk
10-8-6-4-2-1-3-5-7-9
Double Unders
50-40-30-20-10-10-20-30-40-50