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For Time: 200-400-800-400-200m Run After each round, including the final round perform: 10 Plate Ground to Overhead 10 Burpees to Plate 50m Farmers Carry

7:30 pm class- Thursday Cancelled Deadlift (Test week 1 of 2) Set 1: 6–8 @ 50% Set 2: 4–5 @ 60% Set 3: 3 @ 70% Set 4: 2 @ 80% Set 5: 1 @ 85% Set 6: 1 @ 90% Set 7: 1 @ 92–94% (fast, confident) Set 8: 1 @ 95–97% (only if…

Bench Press (7 Sets) (Week 2 of 3 ) Then.. For Time 8 Sets: 8 Toes to Bar 8 Dumbbell Bench Press 8 American Kettlebell Swings Rest :30 between sets

Thursday 7:30pm cancelled Then… Front Squat Week 4 of 6 1¼ Front Squat Then.. 4 x 3:00 AMRAP (12:00 Continuous) Cal Row Dual Db Box Step-Ups Max Burpee Pull-Ups in Remaining Time

5 Rounds For Time: 300m Run 12 Power Snatch 9 Toe to bar 6 Single Dumbbell Box Step Overs

Deadlift (Week 3 of 3) Every 2:00 x 6 Sets: Then… 15 Min AMRAP 5 Power Cleans 10 Dumbbell Bench Press 5 Front Squats 15/12 Cal

7:30pm Class Cancelled Today!!! 32min Cap 2 Rounds 40 Bb Lunge Steps 20 Bb Bicep Curls 10 Burpees to Target into… 1500m Run Into… 2 Rounds 10 Burpees to Target 20 Bb Bicep Curls 40 Bb Lunge Steps

Schedule announcement: Thursday 7:30 pm class – Cancelled Front Squat with a 2-3 sec lower each rep 5 x 5 @ 55–65% (week 2 of 6) Then… Metcon Wall Walks Alt Toes to Bar or Toes to bar Double Unders

Clean and Jerk 6 Sets Every 1:15 x 6 Sets 1 Power clean + 1 Hang power clean + 1 Jerk Then.. 5 Rounds: 30/25 Cal Row 25 Sit-ups 20 Box step ups (20” for all) 15 RKBS *rest :30 between rounds

Today’s classes. 8a and 9am. No Barbell class MURPH: unpartitioned 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run — MURPH: 1 mile run 20 rounds of: 5 pullups 10 pushups 15 air squats then 1 mile run — 1/2 MURPH unpartitioned (Scaled) (level 1) 1/2 mile run 50 pullups 100…