DO IT!!!!! Warm-up Choice Strength Front Squat 10-1 +10lbs Metabolic Conditioning "Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

15' Alternating Minutes 60" Squat 10 Push-ups 36 HB Rocks Skill Hips to rings/hips to bar Strength Push Press 5x5 (heavier than last week) Metabolic Conditioning Competitive 3RFT 50 Double-unders 15 P. Snatch (135/95) 800M Run Intermediate 3 RFT 50 Double-unders 15 P. Snatch (95/65) 800M Run Intro 3RFT 100 Singles

All the coaches have been really impressed with how hard everyone has been going lately! Keep up the good work!! Warm-up 15' Alternating Minutes 60" Lockout Practice 5 Strict Pull-ups 10 PVC Overhead Squats Strength Deadlift 10x3 @85% Metabolic Conditioning Competitive 7 RFT 10 F. Squat (165/115) 100M Run Intermediate

"It doesn't get any easier, and you wouldn't want it to anyway." -Greg Glassman Warm-up 15' Alternating Minutes 10 Burpees 10 KB Swings 10 Toes to Bar Skill Accumulate 90" with your chin over the bar Strength Strict Press 5x5 (across, heavier than last week) Metabolic Conditioning Competitive 3' AMRAP, 6'

What and inspiring weekend! What's your excuse again?? Warm-up 15' Alternating Minutes 5 Inch Worms 10 OH Walking Lunges 15 Air Squats Strength Squat 10-1 +10lbs every set Metabolic Conditioning Competitive 10 RFT 15 Wall-balls (20/11, 14/10) 7 Toes to bar Intermediate 10 RFT 15 Wall Balls (20/10, 14/9) 7 Gymnastics

We saw a lot of great fight yesterday with those overhead lunges, great work everyone keep it up! Warm-up 15' Alternating Minutes 60" Squat 10 Push-ups 36 HB Rocks Skill hips to rings/hips to bar Strength Push Press 5x5 (across) Metabolic Conditioning Competitive 15' AMRAP 12 UB Wall-Balls (20/11, 16/10) 12

Looking forward to some familiar faces that have been absent making appearances this week! Skill 15' Alternating Minutes 10 Burpees 10 Toes to bar 10 KB Swings Gymnastics Ring Dip Progressions strong>Metabolic Conditioning Competitive 5 RFT 400M Run 7 Cleans (165/115) 7 Muscle-ups Intermediate 5RFT 400M Run 7 Cleans (115/75) 7 C2B/Pull-ups Intro 5

Melissa takes off her shoes for the last time on Saturday before heading to basic training Warm-up 15' Alt. Minutes 5 Inch Worms 10 OH Walking Lunges 15 Squats Skill 10' EMOM Even: 7 Split Jerks Odd: 5 Jerk Grip OHS Metabolic Conditioning Competitive 8' AMRAP 8 Chest to Bar 8

Coach's challenge: highest cal/hr in 5 pulls! Warm-up Choice Skill/Mobility German hang Strength Push Press 5x5 Metabolic Conditioning 6 Rounds 25ft Sled Pull Run 400M 5 Muscle-ups