We are truly thankful for all of you. Enjoy your time with friends and family!

“Lynne”
WOD: Five rounds for max reps of:
Body weight bench press
Pull-ups
**THIS IS NOT FOR TIME**

Score: Total Reps

Skill: 5 x 50 m sprints
- Coaches: Have athletes run with partner timing them. 1-2 min of rest in between runs with
athletes walking back during recovery

WOD:
6 min AMRAP
12 Deadlifts 135/95

Skill: OHS - Heavy triple
15-20 min

WOD: 3 Rounds for time:
60 Double-unders
15 Overhead Squats @ 50% of today’s heaviest three
1 Legless Rope Climb
12 min time cap

Skill: Tabata 20 on 10 sec off
Plate Push Max distance 45/25

WOD: 20 min AMRAP
400 M run*
10 Front Squats 155/105
20 Sit Ups
*Each 200 m counts as 1 rep

Score: Distance/rounds

Skill: Power Snatch Complex - 70-80% of 1 RM
E2MOM for 8 rounds
High Pull + Power Snatch + OHS

WOD: For time
20-16- 12-8- 4-2
Burpees
Alt DB Power Snatch 40-55/20- 35
15 min cap

Skill: Back Squat 20 min
Work up to a heavy double

For time: Partner (2) AMRAP for 12 min
40 Wall balls 20/14
20 Pistols
10 KB Swings 70/53

Skill: Gymnastics focus: 15 min to work on...
Handstand walks and holds
- Partner assist HS Walks
- Holds against the wall w/ shoulder taps (kick up or wall walk)
- Inversion off box (both feet on the box then one leg up)

Skill: EMOM for 10 min
Hang Power Clean - start at 60% of 1 RM PC and increase weight every other round

WOD: For time
Buy in: 200 m run
12-9- 6
Power Cleans 185/135
9-6- 3
Bar Muscle Ups

18 min AMRAP 1:1
12 Wall Balls 25-35/16- 25
200 M Run
12 Hang Power Snatch 75/55
200 M Run

Partner completes each movement before the other partner goes
Score: team rounds - 100 m = 1 rep