Every 3 min for 5 rounds:
A. Back squat @20X1; 4-6 reps
+
5 Rounds for Time:
10 Toe to Bar
20 Wall Balls 20/14
30 Double Unders

Due to icy/snowy weather the 6am class has been canceled. We will be watching the weather and road conditions and will announce any possible closings for later classes. Stay tuned and be careful!

10 Min AMRAP @ 80%
250m Row
10 Burpees
10 KBS

10 Min AMRAP @ 90%
30 Double Unders
10 Push Ups
10 Hang Power Cleans 95/65

10 Min AMRAP @ 90%
10 Box Jumps Step Down
.2 m AD
10 Shoulder to Overhead 50/35 Alternating

Move at a pace in which you can maintain constant motion.

Every 2 min for 5 rounds:
A. Squat snatch x2
+
15 min amrap:
12 box jumps 24″/20″
10 wall balls 20#/14# to 10ft
8 toes to bar

Every 4 min for 5 rounds:
A. Deadlift TnG 2 reps
+
Every min for 8 rounds:
B. 2 db snatch per arm tough
+
p1-p5
p1 – 5 kb swings tough + 3 burpees AFAP + 250m row
p2-p5 – rests
partners rotate thru 4 times

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Every 90 sec for 4 rounds:
A. Segmented snatch grip deadlift 2-3 reps
+
Every min for 6 rounds:
B. Snatch pull + power snatch
+
4 sets:
400m row
15 burpees
10 chin ups
40 double unders
rest 2:30