WARM UP 400m Run 3x: 15 Air Squats 12 PVC Pass Thrus 10 Push-ups STRENGTH Back Squat 3x :45 ME Reps @ 75% of 1RM *Rest 2 Min WOD 12 Min AMRAP 20 KB Lunges (Alternating) (24/16) Rx+(32/24) 15 KB Swings 10 Burpees  

WARM UP 400m Run Plyos STRENGTH Death by Strict Pull-ups WOD Partner WOD – 50 Power Cleans (135/95) 40 Shoulder to Overhead 30 Front Rack Lunges 400m Run (Each, Relay Style) 40 Power Cleans 30 Shoulder to Overhead 20 Front Rack Lunges  

WARM UP Ladder Drills MOBILITY Hip and Ankle Mobility WOD 4 Rounds: 10 Burpees 15 T2B 20 Box Jumps (24/20) – 3 Min Rest – 4 Rounds: 10 HSPU 50 DU

WARM UP 2 Rounds: 250m Row 10 Empty Barbell Push Press 10 Inch Worms 10 Air Squats ENDURANCE 4 Rounds: Performed as an EMOM Min 1: 16/14 Cal Row Min 2: 10 Push Press (95/65) Rx+(115/75) Min 3: 15 Air Squats Min 4: Rest WOD 3 Rounds: 4:00 to Complete the Following – 400m Run

WARM UP 400m Run PVC Warm-up SKILL Hang Snatch Positional Work WOD 4 Rounds: 10 OHSQ (135/95) 15 LHPU 20 Ab-Mat Sit-ups  

WARM UP 400m Run Everett Warm-Up STRENGTH Back Squat 3x :60 ME Reps @ 70% of 1RM *Rest Approx 2 Min b/w Sets WOD 12 Min AMRAP 200m Run 10 KBS (32/24) 15 C2B Pullups

WARM UP 400m Run Plyos STRENGTH 16 Min EMOM Alternating Rounds With a Partner: Squat Clean + Push Press *Add Weight Each Round to Find Max in Complex WOD 3 Rounds for Total Reps: :30 Work/:30 Rest Deadlift @ 80% of EMOM Burpees Front Squat Push-ups

IMPORTANT ANNOUNCEMENT! Starting June 1 (This Sunday!) we will be discontinuing our 9:00 AM Sunday Class. We will still run the 4:00 PM class every Sunday, however the 9:00 AM will no longer be offered. As we begin to move to the new facility, we will be adding a few new classes to our schedule

IMPORTANT ANNOUNCEMENT! Starting June 1 (This Sunday!) we will be discontinuing our 9:00 AM Sunday Class.  We will still run the 4:00 PM class every Sunday, however the 9:00 AM will no longer be offered. As we begin to move to the new facility, we will be adding a few new classes to our schedule that

WARM UP 400m Run Plyos STRENGTH 16:00 to Find 3-Rep Max Back Squat or 10 x 3 @ Lighter Weight WOD 12:00 AMRAP 200m Run or 50 DU/15 Attempts 12 Burpees 12 Pull-ups