ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex..

Power Clean + Thruster 

21-15-9 reps, for time of:
Thruster
Pull-up

Strength Squad

Deadlift and Strict Press Supersets

Complete as many rounds as possible in 25 mins of:
Row, 1000 m
100 Jump Ropes
50 Sit-ups
25 Russian Kettlebell Swings

Hang Power Clean + Front Squat + Hang Squat Clean

Every 1 min for 8 mins.

Start Light and build to Moderate-Heavy.

For time:
10 Bike Calories
10 Toes-to-somethings
5 Hang Squat Cleans
15 Bike Calories
15 Toes-to-somethings
10 Hang Squat Cleans
20 Bike Calories
20 Toes-to-somethings
15 Hang Squat Cleans

*Hang Squat Clean: can also be hang power clean + front squat

It’s our Beer Mile Fundraiser at 6:30pm! Come join the fun

Bench Press 1×3

Build to a heavy 3 rep in 20 mins.

Complete as many rounds as possible in 10 mins of:
20 Alternating Dumbbell Goblet Lunges
10 Push-ups
20 Walking Lunges
10 Push-ups

PARTNER WOD: (one person works, one rests)
2001m Row 
-Into-
9 ROUNDS
11 Deadlifts 
11 Box Jumps 
11 Pull Ups or Ring Rows
-Into-
2001m Run

Strength Squad:

Bench Press and Squat Supersets 

Every 1 min for 12 mins, alternating between:
Copenhagen Plank, 40 secs
Copenhagen Plank, 40 secs
Plate Gun Hold, pick load, 40 secs
Overhead Plate Hold, pick load, 40 secs

Complete as many rounds as possible in 15 mins of:
1 Rope Climb, pick height
20 Up-Downs
1 Rope Climb, pick height
30 Sit-ups

*Rope Climb, Rope Row, 3 Pull Ups or 5 Ring Rows

Front Squat 5-5-5-5-5

Start Light-Mod and build to Moderate.

5 rounds for time of:
7 Dumbbell Push Press or HSPU
7 Hang Power Snatches
7 Front Squats

Strength Squad:

Deadlift and Strict Press Supersets