Strength: Front Sq 2 reps - 10 min EMOM. WOD: 6 Rounds 10/12 Cal bike> row 3 Wall walks 9 Pull-ups *** alt bike and row ***

Strength: 12 min EMOM Min 1: 45 sec L plank Min 2: 45 sec Bar Hang Min 3: 45 sec R plank Min 4: 45 sec Farmer Carry. PARTNER WOD: YG,IG > 30 min TC 10,9,8,7,6,5,4,3,2,1 Unbroken C&J (85/115) 8 T2B 25 DU’s *** both athletes do 10 UB before proceeding to 9 etc ***

Strength: Hang Sq Cl 2 Reps > 10 min EMOM. WOD: 20 min AMRAP 10/12 Cal Bike 2 Rope Climbs 12 DB Hang C&J “L” arm 12 DB Hang C&J “R” arm 12 Back Sq (95/135)

REMINDER - NO 7:30 am class today!! Strength: OHS 3-3-3-3-3. WOD: 5 Rounds 25 MBC 15 Burpees 20 Box Jump Overs.

Strength: Pull-ups / Core / St press 12 min EMOM: 1: 7 Strict pull-ups 2- 35 sec Hollow Hold 3- 7 Strict Press. WOD: 21-15-9 DL (155/225) C2B KBS (35/55) HSPU