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4 RFT 300m row 14 TTB 3 squat snatch 135/95 24 air squats Extra work ( Competitor training) For those who want more! Snatch 3 sets 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% 1 @ 90%

“Grace” 30 clean and jerks 135/95 For time  

  AMRAPx20 5 deadlifts 135/95 10 push press 135/95 1 rope climb partners of 2, 1 partner works at a time to finish a round then the next goes. Relay style.

16.2 Open WOD Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under

“Goat Day” Work on weakness/skills or Make up day   ** reminder 8pm tonight we will be getting together for live announcement for Fitness Open WOD 16.2. Come down enjoy a beer and watch the pros compete live.

For time 1 wall balls 30/20 1 pull-ups 2 wall balls 2 pull-ups 3 wallball 3 pull-ups Etc till 10 With 25 double unders after each set of pull-ups, time ends with double unders.

AMRAPx7 5 clean and jerks 135/95 10 TTB then directly into 7 minutes to find 1 RM clean and jerk

For time and reps 21-15-9 burpee Box jump 24/20 Cal row directly into 2 min ME air squat

“Kenny” Partners of 2 3 RFT 1000 row 40 sumo deadlift high pulls 95/65 50 box jumps 24/20 40 push press 95/65 50 wallballs 20/14 100 cal bike