Stretch/Mobility/Skill of Choice

OHS - 5X4 @ 75%, 4x10 Strict Pull Ups

For Time: 4 Rounds, 10 Squat Snatch (115/75), 10 Sandbag to Shoulders (alternating EC 45/25), 12/10 Calorie Ski

Handstands/Walking

REMOM 20: (1) 4 Deadlifts @ 75%, (2) 5 Burpee Box Jumps (30/24), (3) 150m Sprint Run, (4) Rest/Roll

AMRAP 7: 30 DUs, 10 Renegade Rows (40/30 EC)

AMRAP 5: DU Flight Simulator

EMOM 6: 4 Clean & Jerks @ 70%

Benchmark #10 - For Time: 4 Rounds, 500m Row, 25 Wall Balls (20/14)

"White" For Time: 5 Rounds - 3 Rope Climbs,10 T2B, 21 OH Walking Plate Lunges (45/35), Run 400m

9:00am class only!

In Partners for Reps - AMRAP 24: P1 - Ski 400m, P2 - 10 KB Swings (62/44), 10 Goblet Squats, 10 Box Jumps (24/20)

Do not forget to bring your #CFTCCares Harvey Supplies!!

Stretch/Mobility/Skill of Choice

Bench Press - 5x5 @ 70%, KB C&J - 5x5

For Time: 4 Rounds, 15 Sandbag Sprawl to Clean & S2OH (45/25), 300m Sandbag Run

Stretch/Mobility/Skill of Choice

REMOM 20: (1) 5 Back Squats @ 70% (2) 2 Rope Climbs, (3) 12/10 Calorie Ski, (4) Rest/Roll

EMOM 8: 8 Front Squats (115/75), 8 Lateral Jumps (EC), Sit Ups for Reps

Stretch/Mobility/Skill of Choice

REMOM 20: (1) 5 Deadlifts @ 70% (2) 8 Box Jumps (30/24), (3) 13/11 Calorie Sprint Row, (4) Rest/Roll

AMRAP 8: 50 Farmer's DB Carry (35/50), 10 Double DB Snatches

Stretch/Mobility/Skill of Choice

TBD

"The Seven" For Time, 7 Rounds: 7 HSPUs, 7 Thrusters (135/95), 7 T2B, 7 Power Cleans, 7 Burpees, 7 KB Swings (62/44), 7 Pull Ups

Stretch/Mobility/Skill of Choice

5x9 Ring Dips

In Partners for Time: 4 Rounds, 100 DUs/20 OH Lunges (EC 95/65), Ski 400m/20 S2OH (same barbell)