ROOKIE A. Hang Squat Clean 5-5-5-3-3-3 Rest 2 min B. AMRAP 8 Min: 4 Pull Ups 8 Wall Ball Shots 16 Sit Ups INTERMEDIATE A. Push Press 6-6-5-5-4-4 Rest 2 min B. 21-15-9 Toes to Bar Snatch 50/30kg COMPETITOR No class for this level today / [...]

ROOKIE A. FGB Style for 2 Rounds: 3 min Calories Row 2 min Rest 3 min Burpees 2 min Rest INTERMEDIATE A. For time: 30 box jumps, 30-inch box 30 chest-to-bar pull-ups 30 kettlebell swings, 2 pood 30 walking lunges with 95-lb. barbell 30 knees-to-elbows 30 push presses, 95 lb. [...]

ROOKIE A. 8 Rounds for time: 8 Alternating DB Snatch 4 DB Manmakers INTERMEDIATE A. Deadlift 5-5-5-5-5 Rest 2 min Loading 80% B. For time: 42 Air Squats 21 Clean and Jerk 60kg 42 Air Squats 21 Clean and Jerk 50kg 42 Air Squats COMPETITOR No [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Back Squat 5-5-3-3-1-1 B. Back Squat 10 reps (use load of your first set of 5 in part A) C. AMRAP 10min: 1 Handstand Push Up 2 Strict Dips 3 True Push Ups INTERMEDIATE A. [...]

ROOKIE A. Alternating EMOM for 5 Rounds (15min) 10 Ring Rows 10 Overhead Squats 10 Jumping Chest to Bar Pull Ups INTERMEDIATE A. 3 Rounds for time: Run 400m 21 Sumo Deadlift High Pull 30/20kg 12 Burpees over the bar COMPETITOR No class for this level [...]

ROOKIE A. Shoulder Press 5-5-3-3-3 Rest 2 min B. 10 Rounds for time: 12 Box Jumps 6 Burpees (In teams of two, one partner working at a time, resting partner must hold plank position, share the load as needed) INTERMEDIATE A. Alternating EMOM for 4 Rounds (32min): 16 Pull Ups [...]

ROOKIE A. 10 Rounds for time: 50 Single Arm DB OH Lunges Row 500m (In teams of two, I go you go format - A performs 50 lunges, then B 50 lunges, A row 500, B row 500 etc. INTERMEDIATE A. Press 5-5-5-5-5 Rest 2 min B. AMRAP 10min: 10 [...]

ROOKIE A. Tabata: KB Swings Goblet Squats (KB) Knees to Elbows Push Ups (Each tabata interval is 4min long, complete all the KB Swings before moving on to the next exercise, score is total reps, rest 1 min between exercises) INTERMEDIATE A. 3 Rounds not for time 15 Good Mornings [...]

ROOKIE A. Power Snatch 3-3-3 B. Overhead Squat 5-5-5 C. 6 Min AMRAP: 6 Squat Snatch 6 Burpees over the bar INTERMEDIATE A. 3 Rounds not for time: 45s L-Sit 8 Weighted Pull Ups 8 Thrusters B. For time: 100 Double Unders 21 Front Squats 50/30kg 21 Push Press 50/30kg [...]

ROOKIE A. AMRAP 20 Min: 15 Ring Rows 15 Double Unders 15 Push Ups INTERMEDIATE A. Clean 5-5-5-5-5 Rest 2 min Loading 80% B. For Time: 30 Muscle Ups 60 Toes to Bar (partition the reps as needed) COMPETITOR No class for this level today / [...]