​Strength: Back Squat - 3 x 2 Reps @ 90% - E3M
---
Strength/Lift: EMOM x 8 Sets - build up
1 Clean Grip Deadlift + 1 Hang Power Clean + 1 Power Jerk + 1 Clean Grip OH Squat*
*Many of you may not be capable of a “clean grip” OH Squat. So obviously have your hands where you can do an OH Squat. Or skip the OH Squat altogether 
---
WOD: 27-21-15-9
Calorie Bike
Hang Squat Cleans - 65/45 L1, 95/65 L2, 135/95 L3

Class times for Labor Day at 8 and 9 AM
50 Min Cap!
Complete the following in any order
--------------
10 Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
5 Calorie Row
15 Russian Swings - same
10 Calorie Row
25 Russian Swings - same
15 Calorie Row
50 Russian Swings - same
---------------
10 Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
5 Calorie Bike
15 Russian Swings - same
10 Calorie Bike
25 Russian Swings - same
15 Calorie Bike
50 Russian Swings - same
-----------------
10 Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
25 Double Unders
15 Russian Swings - same
50 Double Unders
25 Russian Swings - same
100 Double Unders
50 Russian Swings - same
-------------------
10 Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
100 Meter Run
15 Russian Swings - same
200 Meter Run
25 Russian Swings - same
400 Meter Run
50 Russian Swings - same

Saturday Class Time at 8 AM - Two Person Partner Wod
---
“Aggravated Assault”
33 Min AMRAP
Partner Workout - Each Partner Must Clear the Station prior to next Partner moving onto the next station. Both partners do not repeat same station you move onto the next station each time a partner finishes the task they're on.
---
20/15 Calorie Assault Bike
15 Push Ups L1, 5 HSPUs L2, 15 HSPUs L3
25 Wall Ball - 14/10 -10 ft L1, 20/14 - 10 ft L2, 20/14 - 15 ft L3
30 H2H Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
200 Meter Run

Strength: Bench Press - 5 x 4 Reps @ 80%
---
WOD: E3Ms x 5 Rounds w/ 3 Min Rest
75 yard sprint* (Parking Lot Exit and back)
10 Push Ups
75 yard sprint
Max Alternating DB/KB Snatch** - 25/15 L1, 35/25 L2, 50/35 L3
*Yes this may change depending upon the weather
*Max reps in remainder of time

​WOD: “Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Partition Bodyweight Movements as needed
Or
“1/2 Murph”
1/2 Run
50 Pull Ups
100 Push Ups
150 Air Squats
1/2 Run
Or
Smurph
150 Cal Bike
100 Pull Ups
200 Push Ups
300 Russian KB Swings - 53/35
150 Cal Bike

​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike
10 Empty Bar Back Squats
---
Strength: Back Squat - 5 x 4 Reps @ 80%
---
Lift/Barbell Complex: EMOM x 8 Sets - build up
Power Clean (from floor) + Hang Squat Clean
---
WOD: 5 Min Ladder
2-4-6-8-10-12-etc..
Squat Clean - 65/45 L1, 75/55 L2, 95/65 L3
Jump Rope or Jumping Jack x 3 L1, Double Unders x 2 L2, x 3 L3 
*Rest 3 Mins then Part B
E2Ms x 5 Sets
2 Power Cleans (from floor) 65/45 L1, 95/65 L2, 135/95 L3
4 Front Squats
8/6 Cal Assault Bike Sprint

Saturday Class Time at 8 AM - Two person partner WOD
---
10 Min ARMAP - Follow the leader on same barbell
5 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 
3 Overhead Squats
Rest 5 Mins then
10 Min ARAP - Follow the leader
12/10 Calorie Bike
30 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
Rest 5 Mins then
10 Min AMRAP Follow the leader
12/10 Calorie Row
12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
---
Strength: Bench Press - 4 x 3 Reps @ 85% - E2M
---
WOD: 10 Min AMRAP
5 Pull Ups L1, 5 C2B Pull Ups L2, 3 Bar Muscle Ups L3
10 Push Ups
15 Air Squats
*Rest 5 mins then 
Part B
10 Min AMRAP - 
6 S2O - 65/45 L1, 3 HSPUs L2, 6 HSPUs L3
6 Devil Press - 35/25 L1, 50/35 L2 & L3
*Rest 5 mins then Part C
10 Min AMRAP - 
12/10 Calorie Row
1 Power Clean - 115/75 L1, 185/125 L2, 205/145 L3