SWOD

Squat 3x5 (add 5 lbs to last workout)

DWOD

Complete 5 rounds for time: 1 Press 90% of 1 RM 1 Strict Pull Up 1 Press 90% of 1 RM 3 Strict Pull Ups 1 Press 90% of 1 RM 5 Strict Pull Ups

SWOD

Power Clean 5x3 (add 2.5 lbs to last workout) 3x Max Chin Ups

DWOD

8 Prowler Suicides *Push the prowler 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk back the prowler, sled or tire. *Go as heavy as possible.

SWOD

Squat 3x5 (add 5lbs to last workout) Bench 3x5 (add 2.5lbs to last workout)

DWOD

Complete 8 rounds for time: 6 Front Rack Walking Lunge - 185lbs/125lbs 6 Dynamic Push Ups 12 Russian Twist *For walking lunges, 6 total lunge steps (3 RT/3 LT)

A couple announcements. (1) Thursday's class will be open gym format. I will be at Brandon and Emmy's rehearsal for the wedding. I will post the workout and you guys can come in and do it together at normal class time. (2) There will be no class on Friday, with Brandon and Emmy's wedding that day. If you are able to make it in at Noon you are welcomed to join the summer strength and conditioning class. They do the exact same stuff you do.

SWOD Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps

DWOD Complete 5 rounds: 3 Snatch Pulls 3 Power Snatches 3 Snatch Push Press Rest 2-4 minutes between sets.