WOD

15 Mins Mins to build up for both Front squat and Bench Press

Front Squat

Build up to heavy triple

Bench PRess

Build up to heavy Double

7 MIN Amrap

Turkish get ups

WOD

Deadlifts

5x5

Push press

5x3

5 MINs Max Cals on rower Or Bike

GHD Back Extensions

3x8

Lateral Raises

3x10

Russian twists

3z20

WOD

16 MIN AMRAP

200 M RUN

7 Strict HSPU

50 FT Walking LUNGE

After Party

GHD situps

3x10

Bent Over row

3x10

WOD

3 rounds for time

75 DU

20 Burpees over the bar

10 Power cleans

No Open GyM This afternoon Class will start at 515 PM

WOD

Back Squat

5x2 80-87.5%

Bench press

5x2@80-87.5%

Double KB ROW Incline

3x10

One Arm KB Bench Press

3x10

DB Side Bends

3x10

Band Hip Thrusts

3x10-20

WOD

Run 400 M

40 Situps

ROW 500 M

Run 200 M

20 Stups

Row 250 M

RUN 400 M

40 Stups

Row 500 M

Run 200 M

20 Situps

Row 250 M

20 Min CAP

NO 630 PM CLASS Tonight

WOD

2 MINS MAX CAL ROW

Rest 2 MINS

10 MIN AMRAP

12 Alternating DB Snatches

40 DU

Rest 2 MINS

2 MINS Max CAL Assault Bike

WOD

Deadlifts

3x10

5 rounds

strict press

3 reps

weighted pull-up

3 reps

3 rounds

DB Bench Press INCLINE

8-12 reps

DB Row

8-12 reps

WOD

5 rounds for time

10 Hang cleans

15 T2B

20 Cal Row

20 MIN TIME cap

After party

Shoulder raises

3x10 

Russian Twists

3x20