WOD

Jerk BNK
5 x 3

AMRAP in 10:
5 HSPU
10 Ring Row
15 Air Squats

Dip Clean
5 x 3

Front Squat
3 x 3

Seated Hamstring Curls
3 x 25

3 Rounds, 1 min at each station:
5 Sand Bag Squat Clean + Burpees
Rest
Kettlebell Swing
Rest
Box Jumps
Rest
Row
Rest

No classes on Sunday.
Regular hours for Monday.

In Teams of 3, with one partner working at a time:

AMRAP in 10 min
5 Pull Ups
10 Push Ups

Rest

AMRAP in 10:
10 Jump Lunge
3 Lengths Sled Drag

Rest 4 min

AMRAP in 10:
15 Russian KB Swings
5 Squat Thrust

Mid-Hang Clean
5 x 3

Halting Clean Deadlift
5 x 3 reps

Lateral Lunge
4 X 8 /leg

3 rounds not for time:
10 Roll to candlestick
3 Wall Walks

“Deconstructed Mapmaker”
10 Manmakers
10 Squats
10 Push Ups
10 Squats
10 Plank DB Rows
10 Squats
10 DB Deadlift
10 Squats
10 DB Hang Power Cleans
10 Squats
10 Press or Push Press
10 Squats
10 Manmakers

Split Jerk BNK
5 x 3

50 – 40 – 30 – 20 – 10
Cal Row
Sit UPs

High Hang Snatch
5 x 3

Halting Snatch DL + Finish
5 x 3

Bulgarian Split Squat
4 x 8/Leg

3 Rounds, E3MOTM

15 Slam Balls + 50 DUs

5 Burpees / Med Ball Clean
+ Med Ball Shuttle Run

30 Box Jump Overs (most people will jump on , jump/step over)

400m Row or 400m Run