9AM Non Violence

10 min partner EMOM

Partner A: 50 second max cal row or ski

Partner B: 50 second farmer’s hold (2 KBs, 53/35#)

**2 mins rest/transition**

Every 2:00 x 5 rounds

30 DU/60 SU

15 wall balls

15 push ups

(Half of the class will start on the EMOM, and half will start on the 5 rounds. Then switch.)

**2 mins rest/transition**

Station 1: 3x 50ft down & back sled push

Station 2: 3x 10/10 rear foot elevated split squats

Rest ~1:00 between rounds

There is a chance you will be running outside at some point, so come prepared for this option!

10AM Self Destruction

You go, I go

10, 8, 6, 4, 2, 1 power cleans (building in weight, ending at ~90%)

10 synchro bar facing burpees after each set

**Rest 3 mins**

Reps split between partners

60 deadlifts

40 pull ups

30 push ups

20 wall walks

**Rest 2 mins**

800 M run