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COMMUNITY @ 8am and 9am IN PAIRS: AMRAP 30 of: 10 Calorie Row + 10 Burpees 10 Barbell Complex 20 Calorie Row + 20 Burpees

CONDITIONING: “Eva” (RX+) 5 x 800m Run 30 KB Swings @ 70/53 30 Pull-ups -or- “Lil Eva” (RX) 5 x 800m Run 30 Swings @

STRENGTH/CONDITIONING: EMOM 15 of: Min 1: 200/180m Row Min 2: 10 Bench Press Min 3: 10 Box Jumps -Rest 5:00- EMOM 10 of: ODD: 30-60

STRENGTH: Back Squat: 5 x 3 w/ 1 second Pause 3 x 5 w/o pause *If you squatted last week, perform this at 90% of

STRENGTH /SKILL EMOM 10 of: ODD: 6 TNG Power Cleans EVEN: 6-9 Ring Dips CONDITIONING: For time: 100 Burpees *Every 2 minutes, including 0:00, 100m

CONDITIONING: AMRAP 10 of: 3 x 30 DB Snatch @ 50/35, alt arms 15 T2B -then- Max Calorie Machine w/ remaining time ACCESSORY PUMP: -ADVANCED-

WARM-UP: 3 x 10 Cossack Squats 10 Scorpions 10 Prone Supermans BB WARM-UP: 3 x 3 Muscle Clean 3 Tall Clean 3 1&1/4 Squats LIFT:

***** SPECIAL 9-11 WORKOUT AND BBQ TODAY ******* Classes at 9am, 10am, and 11am, and then the BBQ starts at Noon.   “9-11 Tribute Workout”