Thruster 1RM 15 minutes to build to a 1RM Thruster. ___ FR7N AMRAP 7 3/3, 6/6, 9/9, 12/12… Thruster (95/65#) Pull Ups In 7 minutes perform as much work as possible. Starting with 3 thrusters… 

AMRAP 4 30 Bar Over Burpees AMRAP Snatches (75/55#) Rest 4 minutes AMRAP 4 20 Bar Over Burpees AMRAP Snatches (115/75#) Rest 4 minutes AMRAP 4 10 Bar Over Burpees AMRAP Snatches (135/95#)

Clean & Jerk Complex 1 Power Clean 1 Hang Squat Clean 1 Jerk 15 minutes to work up to a heavy single in the complex. ___ 13.4 AMRAP 7 3/3, 6/6, 9/9, 12/12… Clean &… 

For Time 60 Calorie Row 50 Push Presses (95/65#) 40 KBS (53/35#) 30 Wallballs (20/14#) 20 Handstand Push Ups

Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. Yoga 9:30am & 7:15pm ($5 drop in)

Lynne 5 Rounds for Max Reps: Bodyweight Bench Press Pull Ups Rest as needed between each effort. There is NO time component to this WOD. Scale loading as needed. Score is total reps over 5…