WOD:
Option 1:
A. Squat Clean 
build to a heavy double (not touch and go)
B Push Jerk
build to a heavy double
C. EMOM x 10
3 Power Cleans
3 Front Squats
3 Push Jerks
*attempt to build across emom*

Option 2:
EMOM x 30
1st min: Battle Rope
2nd min: Prowler Push
3rd min: Sled Pull
4th min: Sledge Strike
5th min: GHD Sit-Ups

WOD:
Option 1:
3 Rounds
500/400m Row
400m Run
30 Toes2Bar (45 Sit-Ups)
*rest 3 mins between rounds*

Option 2:
25 min AMRAP
25/20 Calorie Bike
25 Banded Curls
25 Banded Pull Aparts
25 Scissor Kicks (l/r=1)
25 Bodyweight Twists (l/r=1)

WOD:
Option 1:
Every 3:00 x 10
5 Strict Pull-Ups
10 Hand Release Push-Ups
15 Box Step Ups
Max Calorie Bike

Option 2:
EMOM x 30
GOAT

WOD:
Option 1:
10 Rounds
10 Wallballs
3 Deadlifts (275/185)
50m Farmer's Carry (50's/35's)

Option 2:
25 min AMRAP
25 Floor2Bar Touches
20 Deadlifts (45/35)
15 Front Squats
10 Strict Press

WOD:
Option 1:
A. Bench Press x 1
build to a heavy single
then 1 set of 80% of heavy single x max reps

B. 12 min AMRAP
9 Burpees (6" target)
35 Double-Unders (55 Single-Unders)

Option 2:
A. Bench Press x 5
build to a heavy set of 5
then 1 set of 80% of heavy 5 x max reps

B. 12 min AMRAP
9 Climber Push-Ups (1 push-up + 2 plank k2e's)
7/5 Calorie Bike

Option 1:
"Fight Club"
3 Rounds
1 min Thrusters (95/65)
1 min Power Cleans
1 min Box Jump Overs
1 min Pull-Ups
1 min Calorie Bike
1 min Rest

Option 2:
EMOM x 15
1st min: Russian Swings
2nd min: DB Push Press
3rd min: Calorie Row

WOD:
Option 1:
10 Rounds
5 Bar Muscle-Ups (5 c2b, strict, cob pull-ups)
3 Clean & Jerks (135/95)
10 Bar Facing Burpees

Option 2:
10 Rounds
10 Ring Rows
10 Deadlifts (135/95)
10 DB Bench Press (50's/35's)
10/7 Calorie Bike

WOD:
Option 1:
A. 150 Wallballs
every minute on the minute
starting at 0:00
30 Double-Unders

B. With a Partner
8 min AMRAP
P1: Max DB Power Snatches
P2: Handstand Hold
*switch every break in HS Hold*

Option 2:
A. 15 min AMRAP
15 Air Squats
20 Alternating V-Ups
25 Plate Hops

B. EMOM x 8
1st min: Max DB Snatches
2nd min: Plank on Hands

WOD:
Option 1:
30 min AMRAP
Max Calorie Bike
every 3:00, starting at 0:00
5 Box Jumps (30/24)
10 Burpees to a target (6")
15 Sit-Ups

Option 2:
EMOM x 30
GOAT

  Reminder: no 5am class this week
Also, the 4:15pm class is now starting at 4:30pm

WOD:
A. Back Squat x 3
build to a heavy set of 3
B. For Time:
800m Run
20 Thrusters (rx+1:135/95)(115/85)
10 Rope Climbs

Option 2:
A. Box Squats x 5
build to a heavy set of 5, no fails

B. For time
800m Run
30 DBL DB Front Squats (choose your poison)
30 Ring Rows
30 DBL DB Push Press
30 Knees2Chest