Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

3 rounds for time of:
Row 500 meters
21 burpees
95-lb./65-lb. thrusters, 12 reps

For time:
10 box jumps, 42”/30” box*
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood/1 pood*
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb./65-lb.* barbell
40 GHD sit-ups
40 medicine ball cleans, 20-lb./14-lb.* ball
50 burpees
50 triple-unders
  
Scale
For time:
10 box jumps, 24”/20” box*
10 box assisted bar muscle ups
20 one-arm kettlebell swings, 1 pood/.5 pood*
20 assisted one-legged squats, alternating
25 hanging leg raises
25 overhead squats, 45-lb./35-lb.* barbell
30 ab-mat sit-ups/med ball held between feet
30 medicine ball cleans, 14-lb./10-lb.* ball
35 burpees
35 double-under attempts

Push Press

3/3/3/3/3/3/3

for load

Row 5K for time

Rowers will be first come first serve.

Doors will open @ 4:55am, and 4:00pm.

There will be no set class start. Place your name

on the board as you arrive. You will row in the 

order on the board.

Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders(50 sngl)
15 pull-ups (banded)
15 push-ups (low box) 
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift

5 rounds for time of:

45-lb./35-lb. barbell overhead walking lunges, 50 feet

21 burpees

Intermediate 
5 rounds for time of:
35-lb./15-lb. barbell overhead walking lunges, 50 feet
21 burpees

5 rounds for time of:
225-lb./155-lb. deadlifts, 10 reps
75-lb./55-lb. snatches, 10 reps
10 handstand push-ups
75-lb./55-lb. snatches, 10 reps

Beginner

135-lb./95-lb. deadlifts, 10 reps
55-lb./35-lb. hang snatches, 10 reps
10 Piked HSPU on box
55-lb./35-lb. snatches, 10 reps

Intermediate
185-lb./125-lb.* deadlifts, 10 reps
75-lb./55-lb.* snatches, 10 reps
10 Piked HSPU on box
75-lb./55-lb.* snatches, 10 reps

Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155-lb./105-lb.
50-yard buddy carry

Scale
9 jumping bar muscle-ups
11 clean and jerks, 125-lb. /85-lb., 95-lb./65-lb.
50-yard farmer carry

Front squat 7-7-7-7-7 reps

Then:

For time:

For time:
30 deadlifts 185/125
Row 30 calories
30 overhead squats 95/65 

Thruster

5,5,5,5,5

30:00 AMRAP
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups

Mon 9/12

Helton (modified)
3 rounds for time of:
Run 800 meters
30 reps squat cleans- 115#/75#
30 burpees

Intermediate

95#/55#

Beginner

75#/35#

Team/partner

10 min AMRAP

deadlift 

Hspu

-rest 5 min-

10 man AMRAP 

cleans

box step ups

Back squat 3-3-3-3-3 reps

Fran

21-15-9

Thrusters 95/65

Pull ups

7 rounds for time of:
95-lb./65-lb.* sumo-deadlift high-pulls, 10 reps
10 ring dips

Nancy
5 rounds for time of:
400-meter run
15 Reps overhead squats 95-lb./65-lb.

Beginner
55-lb./35-lb

Intermediate
75-lb./45-lb

"Jennifer"
26:00 AMRAP

10 pull-ups

15 kettlebell swings, 1.5 pood/1 pood*
20 box jumps, 24-inch box/20-inch* box

4 rounds for time of:
30 push-ups
20 front squats 115/75
20 push presses 115/75
30 Ab-mat sit ups

10 rounds, each for time of:
100-meter sprint
Rest 90 seconds

Reminder, 5:00am class will meet at old high school track.