062417

8am Intro and Oly

9am Advanced

Strength
Back Squat

Find 8RM
Then 90% for 2×8

Metcon (Weight)
8 Min EMOM

2 Squat Snatches (Building up to a heavy load)

Metcon (Rounds and Reps)
12 Min AMRAP

30 DU / 70 Singles
20 SU w/ ab mat (25/20)
10 C2B Pull Ups

10am Community WOD

Metcon (Rounds and Reps)
12 Min AMRAP
* 3 Partner WOD

20 Pull Ups / 30 Jumping PU
20 Hang Cleans (115/75) 
20 Front Squats (115/75)

**One partner running 200m at all times
​
Metcon (AMRAP - Rounds)
12 Min  AMRAP
* 3 Partner WOD

P1 - Row 500m
P2 - Jumping Singles
P3 - AMRAP 15 Russian KBS (53/35) - 15 Push Press (95/65)

While P1 rows 500m singles P2 jumps rope and P3 AMRAPs the KBS and push press.  When P1 finishes you rotate but before you do the team must each complete a burpee for each meter rowed over the 500m mark.