Strength Snatch (Squat Snatch Work UP to a DAILY MAX) TABATA- 8 Rounds @ each 20 sec ON 10 sec REST -Jumping Squats -T2B -Cal Bike Record your LOWEST score!

Metcon (3 Rounds for reps) 3 Min Burpees 3 Min KB Swings #53/35 3 Min Cal Bike Rest 1 Min 2 Min Burpees 2 Min KB Swings #53/35 2 Min Cal Bike Rest 1 Min 1 Min Burpees 1 Min KB Swings #53/35 1 min Cal Bike

Strength Shoulder Press (5x6 @ 70%) 4 RFT 30m OH Walking Lunge #45/25 20 HSPU (Mod: KB Strict Press) 10 Ring Dips (Mod: Box Dips)

Strength Squat Clean (Work up to a DAILY MAX!) Complete for time: 21-15-9-6-3 Front Squats #135/95 Push ups Box jump Overs 24/20 Cap 18 Min

Strength Deadlift (5x6 @70%) For Time: 4 Rounds 400m Run 20 KB Snatches #53/35 (10 ea. arm) 10 Pull Ups

Gymnastics Rope Climb (15 Min Work on Rope Climbs Technique ) Metcon 12 min AMRAP 15/12 Cal Assault Bike 30 Double Unders 15 Power Snatch #75/55

Metcon (Time) "Annie meets Grace" -50-40-30-20-10 Sit-Ups Double Unders -6 Clean & Jerks #135/95 at beginning and in between each set. NOT at the end.

Elements Class will be combined with the regular class on Thursday & Friday. 170720 Strength Shoulder Press (5x7 @ 65%) Metcon Metcon (AMRAP - Reps) 15 Min EMOM Minute 1 - Pull Ups Minute 2 - Shuttle Run Minute 3 - Bear Crawl Minute 4 - Ball Slams Minute 5 - REST

Metcon (Time) 1200m Run "Buy In" Then: 3 Rounds 21 KB Swings #53/35 14 DB Clean & Jerk #45/25 7 Man Makers

Strength Deadlift (5x7 @ 65%) Metcon (Time) 15-12-9 Burpees Power Snatches 95/65 T2B