3 x 27
3 x 31,5
3 x 33
3 x 38

EMOM 10 minutes: 4 x 27kg

3 x 25
3 x 28
3 x 30
3 x 35

EMOM 10 minutes: 4 x 25

3 x max pull ups
7-4-3

3 x max ring dips
3-3-3

Pre-WOD:
3X10 Back Squat

WOD - For Time (20 minute Cap)
-30 Wall Ball Shots (#20/14)
-30 Power Cleans (#135/95)
-30 Wall Ball Shots
-20 Power Cleans
-30 Wall Ball Shots
-10 Power Cleans

***No Class on Wednesday; the current plan is to move into another temporary spot by Thursday (SE corner of Arapaho and Coit)

Sumo Deadlifts

5 (65k)
5 (85)
3 (95)
3 (100)
2 (110)
1 (120)
1 (125)
1 (125)

then

3 rounds
20 x lunge holding 20k plate
20 x 1 leg squats 2 x 10DB - alternating legs
20 x knees to elbows

Pre-WOD:
-Bench Press (#135/95)
-100 reps**
**every time you break, row the same number of calories as your last bench press set.

WOD - 5 Rounds For Time (15 minute cap)
-40 Double Unders
-15 Hand Stand Push Ups
--5 Dead Lifts (#275/175)

No class on Wednesday, move to temporary location on Thursday at the Southeast Corner of Coit and Arapaho.

2 reps:

38,5 - 44 - 46,5 - 50

EMOM 12 minutes: 3 reps 38,5kg

3 reps:

30 - 35 - 37,5 - 42, 5

EMOM 10 minutes: 4 reps 30 kg

3 x max pull ups

7 - 5 - 4

EMOTM for 20′
Even minutes: 5 Front Squats @35kg
Odd minutes: 20 Push Ups

first odd min: 20 push-ups, after: between 10-15