Welcome to World Class Fitness.

5 x 10 C2B Pull-Ups, :60 Rest

5 x 20 Hand Release Push-Ups, 1:30 Rest

5 x 25 Wall Ball, 2:00 Rest

4 x 20 UB Wall Ball, 2:00 Rest

5 Rounds
12 Deadlift @ 155/105
9 Box Jumps @ 24
6 Front Squats @ 155/105

Front Leaning Rest
1:00 on
1:00 off
5 Rounds

7 x 2 Snatch, every 90 seconds. Increasing weight each set

5:00 AMRAP
8 KB Swings @ 70/44
8 Box Jumps @ 24

Rest 5:00

50 Double Unders
21 KB Swings @ 53/35
40 Double Unders
15 KB Swings
30 Double Unders
9 KB Swings
20 Double Unders

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10 x 1 Power Clean + 1 Hang Squat Clean, EMOM
(the hang clean is from below the knee, with a 3 second pause in the hang)

9 Rounds
7 Hang Power Cleans @ 115/75
14 Wall Ball
21 Double Unders
After completing rounds 3 and 6 rest for :90 seconds.

1. 7 x 3 Strict Press

2a. 7 x 7 Deadlift @165/115 + 7 Burpees
2b. 7 x 10 C2B Pull-ups.

Alternating Efforts, EMOM

7 x 3 Overhead Squats

7 Rounds
15 KB Swings @ 70/44#
10 Box Jumps @ 24″
5 Thrusters @ 135/95#

10 x 2 Back Squats @ 80%, EMOM

5 x 1 Snatch Balance @ 100% of your Snatch, EMOM

15-12-9-6-3
Thrusters @ 95/65
KB Swings @ 70/44
Ring Dips

HAPPY 50TH Birthday to our girl Marilyn!

5 x 5 Deadlifts @ 70% + 5 Pushups, EMOM
1:00 Rest
5 x 3 Deadlifts @ 80% + 7 Pushups, EMOM
1:00 Rest
5 x 1 Deadlift @ 90% + 9 Pushups, EMOM

5 x 1 Sled Drag (Hard, Fast, Heavy)
5 x 1:00 Front Leaning Rest
Alternating Efforts, EMOM

10 x 1 Snatch + 1 Hang Snatch,
EMOM

“Master Chef”
21 Wall Ball
21 KB Swings @ 70/44
21 Wall Ball
21 Box Jumps @ 30/24
21 Wall Ball
21 Overhead Squats @ 95/65
21 Wall Ball

Happy Birthday to my wonderful bride today!

1. On a 17:00 clock:

5 x 5 Power Cleans @ 65%, EMOM
1:00 Rest
5 x 3 Power Cleans @ 75%, EMOM
1:00 Rest
5 x 1 Power Cleans @ 85%

2. 5 Rounds
10 C2B Pull-ups
10 Back Rack Lunges @ 115/75