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

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

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

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

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

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

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

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