Gymnastics Ring Dips (3X10 Mod: W/Band or Box Dips) Metcon 16 Min AMRAP 200m Run 6 Burpees 8 Single Arm DB Snatch 50/35 15' OHWL w/ DB *Record Rounds & Reps

90 sec @ each Station 30 Sec Rest -Row for Distance -Sled Push -Ball Slams -Hand Release Push Ups -KB Deadlift (53/35) Keep track of reps for each individual movements and record each.

Mobility Class this Saturday 10am - 11:30am at the box! Get signed up! Strength Power Clean (3-3-3-2-2-1 TNG! Work up to Heavy Single) 4 Rounds for time 5 Clean & Jerks #135/95 10 K2E 15 cal assault bike Rest 1 Min between Rounds

22 Min AMRAP 800m Run "Buy In" With Remaining time AMRAP 30 Sumo Deadlift High Pulls 75/55 30 Box jumps 30 KB Swings 53/35 30 Wall Balls 20/14 30 Bar facing Burpees

Strength Front Squat (5-5-5-5-5 record Heaviest Set! ) Metcon 50 Thrusters for time 95/65 *Every Drop 7 pull ups 21 Double Unders Cap 15 min Rx+ 115/75

5 minutes of Burpee Box Jump Overs 24'/20' Rest 3 minutes 3 minutes of Barbell Complex (1 Deadlift, 1 Power Clean, 1 STOH) #135/95 Rest 3 minutes 5 minutes of 8 Pull Ups & 8 KB Swings 53/35 *Score is total reps

Evening Classes will be out at The Jumps House tomorrow 4:30pm - 6:30pm. Come join us! Metcon (Time) 6 rounds 200m Pyramid Sprint (50m-100m-50m) 10 DB Ground 2 OVH 50/35 20ft DB Front Rack Lunges

Strength Squat Clean (5X2 Work Up to a HEAVY double.. (NOT TNG)) EMOM 10 Min alt. between 1. 3 Squat Cleans (70-75%) 2. 12 Wall balls 20/14 Score all completed rounds

Stay Hydrated!!! We will announce if the weather is too hot to workout! 18 Min AMRAP 30 Cal Assault bike 30 STOH #115/75 30 Box Jumps 20" 30 Hand Release Push Ups If you have extra time and want some CORE! 2 Rounds 30 Sit Ups 20 Tuck Ups 10 V-Ups Max Plank Hold

2000m Row (Time) "D.T."-ish 12 Min AMRAP 12 Deadlifts #115/75 9 Hang Cleans 6 STOH * Every DROP/ Relaxing of the bar at the BOTTOM - 8 HSPU Mod: 2 Wall Walks