400m
6 deadlifts
12 pull ups
6 deadlifts
12 knees to elbow
4 rounds

6 pistols each leg

50 wall balls         (Lauren i know what your thinking...you are still coming)
50 American KB swings
X3

Strength:
overhead squats 3,3,3,
push press 2,2,2

Tabata

cleans thrusters muscle ups full Tabata rounds each...... have fun

400m
20 pull ups
400m
20 feet to bar
3 rounds

push press 4-4-4
front squat 4-4-4
clean 4-4-4

10 burpees
10 sit up
8 rounds

Back squats 3-3
Dead lifts 3-3
Bench 3-3

20 American pwr KB swings 30/45
6 turkish get up
20 American pwr swings
6 kb deep squats
6 rounds

Open today 9-12ish
800m
10 turkish get ups
6 bench press
3rounds

32 cleans 135lb
32 pull ups

weakness day 3 set of two things you suck at!!!

400m
 20 burpees
8 dead lifts
5 rounds

400 m run
50 sit ups
400 m
20 feet to bar
400 m
20 turkish getups (10 each side)

10 sit press
30 push ups
 8 kb lat/floor press
6 rounds
we might be closed part of Wednesday 

25 wal balz
20 kb sumo squats
10 over head squats
20 pull ups
4 rounds

weakness

team course 2 rounds
over head squat 5,5,5,
clean and hey u jerk 5,5,5,
one arm barbell cleans 5,5,5,5

we will be open friday 9-12 may be later and running 101 classes

4x400
5 muscle ups or 20 ring dips
4 rounds

lift pull swing or swing pull lift

40 AM kb pwr swings
4 dead lifts
20 high knee jumps over med ball
12 pull ups
4 rounds

tuesday

7 cleans
7 push press
7 front squats
5 rounds

monday

2 min rounds 30 second rest
burpees
box jumps
sit ups
pull ups
push ups
wall balz
2 rounds: count each rep as one point of your total score