Push Press
Or
Front Squat
10×3 to establish a triple for the day

MetCon
100 plate to overhead 45/25
EMOM complete 7 wallballs 20/14

Back Squat
4×4@85%

Bench Press
10×3@65%

MetCon
10 rounds
9 Thrusters 95/65
35 double unders
15 min Cap
*scale with 5 rounds

Push Jerk
3×4@60%
3×4@65%
3×2@70%
3×2@75%

MetCon
800 m run
30 pistols
400 m run
20 HSPUs
200 m run
10 muscle ups / dips

MOVEMENT PREP
– Banded squats or shoulder press 5×10 reps
– squat holds or active shoulder hangs 4x30s

Back Squat
5×5@75%
-or-
Strict Press
5×5@72.5%

MetCon
12 min AMRAP
10 DB cleans 50/35
10 DB lunges 50/35
10 burpees

Push Press
10 min Push press EMOM @ 75%

MetCon
80 burpees
60 double unders
40 deadlifts 135/95
20 CTB pullups
10 HSPUs
For Time

2 power cleans + 1 squat cleans – 10 sets to establish a heavy lift

MetCon
5 rounds
7 S HSPUs
17 DB clusters 35/20
7 Good mornings 75/55
15 min Cap

Bench Press
2×12 – warmup
4×12 – AHAP
Back Squat
4×4@82.5

MetCon
3 min Row for calories
:30 rest
3 min Bike for calories / distance
:30 rest
3 min Wall balls 20/14
:30 rest
3 min push press 95/65

Movement Prep
Banded pvc squats 5×10 reps
PVC pass throughs x 30

Overhead Squat or Snatch grip push press
10-10-8-8-6-6-4-4-2-2

MetCon
21-15-9
Deadlifts 225/155
Over the bar burpees
25 double unders after each round

Movement Prep
-4x20s squat / HS holds
-45 squats / bar presses

Back Squat
5×5@72.5%

Strict Press
10×3@60%

MetCon
400 m run
75 air squats
50 push-ups
25 strict pullups
400 m run
75 kbs 53/35
50 sit-ups
25 HSPUs
400 m run
15 min AMRAP

There will be no 10 am class only a 9am hero Wod!

Dallas 5

5 minutes of:
    Burpees

Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box

Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups

Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.