Warm-Up

3 Sets:

10 Sit-Ups
10 Pineapple Pickers
20 Mountain Climbers

Strength/Skill

5 Sets:

3 Cleans + 3 Front Squats @ 65% of Clean 1RM

WOD

3 Minute AMRAP:

Man Makers 50/35

Rest 2 Minutes

3 Minute AMRAP:

Row For Calories

Score = Total Reps

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Sweat Class

Warm up

2 Sets:

:30 jog
10 pineapple pickers
:15 plank hold
5 squats
5 reverse lunges

WOD

Every 3 min. 20 double unders/40 jacks

9 min AMRAP

10 deadlifts
5 lunge, lunge, squat complex
5 push press

9min AMRAP

10 floor press
10 sit ups
10 mountain climbers