Friendly reminder, COVID is still around so please clean up after yourself 
and refrain from attending class if you are feeling unwell.

WOD:
Option 1:
With a Partner
200 Double-Unders
*partner hangs from bar*
20 Calorie Bike (share cals)
100 Knees2Elbows
*partner holds plank on elbows*
40 Calorie Bike
200m DB Front rack lunge (50/35)
*partner holds their DB and follows along*
60 Calorie Bike
4 x 200m Run (P1 goes, p2 rests)

*30 min cap*

Option 2:
Goat
EMOM x 20
pick 2-4 movements and cycle through emom for 20 mins

Friendly reminder, COVID is still around so please clean up after yourself 
and refrain from attending class if you are feeling unwell. 

WOD:

Option 1:
13 min AMRAP
10 Lateral Barbell Burpees
1 Round "Macho Man"
10 Lateral Barbell Burpees
2 Rounds "Macho Man"
10 Lateral Barbell Burpees
3 Rounds "Macho Man"

*keep adding 1 round of "Macho Man"
*Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks 155/105*

Option 2:

13 min AMRAP
2 DB Hang Clean & Jerks (each side)
2 Lateral Box Step Overs (over and back = 1)
4 DB Hang Clean & Jerks
4 Lateral Box Step Overs

*keep adding 2 reps to each movement*

WOD:
Option 1:
Every 10:00 x 3
30/24 Calorie Row
200m Run
30/24 Calorie Bike
200m Run

Option 2:
3 Rounds
200m run
40 Seated Ski Ergs
20 GHD Sit-Ups
2 rounds
200m Farmer's Carry
40 Plate Sit-Ups
20 Russian Swings
1 Round
20 KB Plank Pull Throughs
400m Run
20 KB Plank Pull Throughs (video)

WOD:
Option 1:
A. "Snake Bite"
21 - 15 - 9 
Squat Snatches (95/65)
C2B Pull-Ups

*10 min time cap*
*mod to power snatches and Chin over bar kipping pull-ups*

B. At the 10:00 min Mark until 18 mins
build to heavy set of:
1 Snatch Grip Deadlift
1 Squat Snatch
1 Overhead Squat 

Option 2:
20 min AMRAP
15 DB Bench Press (each)
30 DB Bench Rows 
15 Alternating V-Ups
30 second Air Chair
15 DB Glute Bridges
30 second DB Glute Bridge Hold

WOD:
Option 1:
15 Squat Cleans 
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks 

*200m Run after every set*

Option 2:

200m Prowler Push
200m Run
200m Farmer's Carry
200m Run
200m Goblet Carry
200m Run

*directly into*

5 Rounds
5 Ring Rows
10 Push-Ups
15 Air Squats
20 Sit-Ups

WOD:
Option 1:
18 min AMRAP
30 Alternating DB Snatch
30/24 Calorie Bike
30 Toes2Bar
30 Single DB Step Ups

Option 2:
18 min AMRAP
30/24 Calorie Row
30 KB Swings
30 Plank Toe Touches
30 Box Step Up w/ Knee Drive

WOD:
Option 1:
A. 15 min Handstand Walk

B. 15 min Partner AMRAP
Partner 1: 50 DU's + 2 Rope Climbs
Partner 2: Holds 45lb plate

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

WOD:

Option 1:

5 min AMRAP
Buy-in: 400m Run
Max Rounds in Remaining time of:
12 Front Squats (115/85)
6 Burpee Box Jump Overs

*rest 5 mins*

5 min AMRAP
Buy-in: 400m Run
AMRAP
9 Front Squats (135/95)
6 Burpee Box Jump Overs

*rest 5 mins*

5 min AMRAP
Buy-in: 400m Run
AMRAP
6 Front Squats (155/105)
6 Burpee Box Jump Overs

Option 2:
3 Rounds
400m Run
40 Slamballs
40 SB Twists
40 SB Reverse Lunges

WOD:
Option 1:
3 Rounds
15 Deadlifts (135/95)
10 Push Press
5 Bar MU's
*1500m Row*
3 Rounds
15 Deadlifts
10 Push Press 
5 Bar MU's

Option 2:
10 Rounds
15 Sit-Ups
15 DBL DB Floor Press 
*Every 2:00 100m Farmer's Carry*

WOD:
Option 1:
A. Power Snatch
2 - 2 - 2 - 2 - 2

*increase across all sets*
*new? Try 5x5 at light loads*
*touch and go!*

Option 2:
10min AMRAP
4 Rounds
30 Air Squats
200m Run
in remaining time 
Max Power Snatches (105/75)

Option 2:
6 Rounds
20 Banded Good Mornings
20 Single Arm DB Push Press (50/35)
20 Single DB Squats
200m Run