Saturday is upon us! Hope y’all are ready to rock and roll! 

Bench Press
2×10@50%
2×6@55%
6×3@60%

MetCon
25 kb Swings 53/35
15 box jumps 24/20″
4 rounds
Comp = 70/53

Back Squat
3×10@50% 
3×6@55% 
4×3@60%

MetCon
32 double unders
100 m sprint
16 DB snatch 50/35
100 m sprint
4 rounds
no comp – go fast go unbroken

Power Clean
Establish a 3 rep max and a 1 rep max in 15 minutes.

MetCon
7 burpees
7 ring dips
7 burpees
7 Hspus
12 min AMRAP
Comp = muscleups

Strict/push Press
1×10@60%
1×8@65%
1×6@70%
1×5@75%
1×5@77.5%
5×5@80%

MetCon
400m run
50 wallballs 20/14
250m run
15 power snatches 95/65
400m run
16 min cap
Comp = 135/95

Deadlift
3×10@50%
3×6@55%
4×3@60%

MetCon
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks 115/75

*Note this is only big enough for a class of 9. in the event of a larger class there will be a bike station for one person. Further note, i will post up about a signup and we will try to get it going by next week.

The Don

For time:
66 deadlift 115/75
66 box jump 24″/20″
66 KBS 53/35
66 K2E
66 sit ups
66 pull ups
66 thruster 65/45
66 wall ball
66 burpee
66 DU

Comp = 40 min AMRAP instead of time cap!

Clean and Jerk
1 clean + 2 split jerk
2@60%
2@65%
2@70%
2@75%
2@80%
2@85%
lift every 90sec

MetCon

Nancy
5 rounds
400 m run
15 OH squats @ 95/65
16 min cap

Press
1×10@60%
1×8@65%
1×6@70%
1×5@75%
5×5@72.5%

MetCon
12 min AMRAP
100 goblet Squats 35/26
75 kb snatches 35/26
50 pushups
25 walballs
12 strict Pullups
6 strict HSPUs
comp = 53/35 kb

Tuesday

Deadlift

1×10@50%
1×8@60%
1×6@70%
1×5@75%
1×4@80%
1×3@85%
3×3@90%

MetCon
weakness workout
4 rounds
25 double unders
12 burpeess
5 C2b pullups
16 min Cap
Comp – 5 bar muscleups