Monday
Front Squat 5x10
Wall Balls 5x12 (increase weight as you go)

B) EMOM 10
2 Clean & Jerk (AHAP)

C) As many pull ups as possible unbroken 1 round/ Scaled is hang as long as possible/ or flat ring rows.

Tuesday
EMOM 10
3 Snatch Grip First Pulls with exaggerated jump
1 Snatch 2nd/high Pull
1 Snatch
1 OH Squat

B) 4 RFT
200m sprint
75 DUs (150 Singles)
10 Snatches 85/55
:30 forced rest between rounds

Wednesday
Romanian Dead-lift 5x5
Sled 5x4

B) Team of 2 One works at a time
400m Relay Run with Med Ball 14/10
40 Burpee Box Jump Overs 24/20
30 TTB
20 Hang Full Clean 155/95
30 TTB
40 Burpee BJ Overs
400m Relay Sprint (no Med Ball)

Thursday
Split Jerk
5x4
Chin Ups
5x5 (Weighted)

B) 5 RFT
9 Thrusters 95/65
7 Burpees over bar
5 Chest to Bar Pull Ups

Friday
Pause Back Squats 5x4
tire flips 4x3-5reps

B) 13 min AMRAP
5 OH Squats 95/65
100m Farmer Carry 61/44
25 Sit Ups

Saturday Class canceled in support of our 20plus athletes in the Crossfit Fontana Interbox Friendly Competition
 Meet at the gym at 8am for Carpool/Caravan $20 per person if competing.

Sunday Gym Closed for Mother's Day