STRENGTH 20 minutes to determine 1 Rep Max Back Squat for the day. SKILL WORK 3 minutes Max Distance Handstand Walk or Handstand Pushup METCON ANNIE 50-40-30-20-10 Double Unders Sit-ups

**Barbell FUNdamentals Class** 5:30-6:30pm All Athletes are welcome and invited to attend! Today is a make-up if you missed testing 1 Rep Max for the Strict Press, Snatch or Overhead Squat If you do not have anything to make up....WOD is TBD!!

STRENGTH 30 minutes to build to 1 Rep Max for the day. Clean & Jerk METCON JACKIE For time: 1000m Row 50 Thrusters 35/45 30 Pull-ups

STRENGTH 20 minutes Establish 1 RM for the day Strict Press CORE/SKILL WORK 3 minutes Max Effort T2B or GHD METCON 21-15-9 Deadlift 155/225 Box Jumps 20/24”

STRENGTH 30 minutes Work to 1 Rep Max Snatch and 1 Rep Max Overhead Squat METCON 10 minute time cap 1 mile run Max calorie row Score A: Time Score B: Calories **Scale run to be completed between 6-8 minutes. Mondays be like…

METCON 42 Minute Partner WOD Switch every 90 seconds 8 Pull-ups 20 Lunges Max S2OH 65/95

STRENGTH Bench Press 30 minutes to establish 1 Rep Max for the day. METCON 9 minute AMRAP 3 Snatches 105/155 6 Burpees Over Bar 30 Double Unders

METCON 20 minute AMRAP 20 Lunges 200m Run 20 T2B 200m Run

METCON 25 minute AMRAP 50 Burpees 100 Wall balls 200 Cal Row 300 Double unders *2 person teams, one athlete working at a time.

METCON 30 Minute AMRAP 15/20 Cal Bike 25 Sit-ups 50 Air squats 400m Run 15 Pull-ups 30 Box jumps 20/24"