Warm Up: 3 Rounds with light KB, 8 reps Russian KB Swing, Single Arm Press, Front Rack Squat, OH Reverse Lunge, 50m OH Carry (single time) Mobility: Hips + Squat Therapy SWOD: Front Squat build to a heavy single rep WOD: 21-15-9: Kettlebell Swing (70/53) Box Jump Overs (24/20) Front Squats (135/95)

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Please remember to use your PushPress app to register Sat am kids klub. Sunday is the LAST day for Tshirt/Tank orders. Contact Coach Amanda to make sure you get yours. 9am with Coach Casey. BRING A FRIEND!! For Time: 50/35 Calorie Assault Bike Directly Into… 3 Rounds: 21 Chest to Bar Pull-ups 15 Overhead Squats…

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Warm Up: 5min Partner Med Ball Toss, then Group Stretch Skill: 5 rounds alternating Max Height Box Jump Max sets HSPU Max distance HS walking WOD: In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20)

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Warm Up: Short Track + Empty Bar Mobility: Chest Stretch alt with Banded Shoulders SWOD: Emom 10min 1 Hang Power Snatch + 1 Power Snatch WOD: Randy 75 Power Snatches (75/55) PWOD: 3×10 Bicep Curls, Tri Extrensions, DB Bent Rows

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