ODETTE
5 Rounds
17 DB Goblet Squats
12 DB Snatch
21 Burpees

8 AM Open Gym
9 AM Free Community Class (Daycare Provided)

80-60-40-20 KB Swings
40-30-20-10 BF BBJ Overs
10-8-6-4-2 D-Ball OTS
Every 6 Min 400m Run (Together)

0-10 Min
Handstand Annie
50-40-30-20-10
Double Unders
Handstand Walk
15-30 Min
50 Calories
40 Toes 2 Bar
30 Burpees
20 Bar Muscle Ups
10 Wall Walks

10 Min
EMOTM
ODD: 3 Front Squats
Even: 7 Ring Muscle Ups
At Minute 10….
5:00 MIn
AMRAP
5 Front Squats
5 Ring Muscle Ups
Version B
10 Min
EMOTM
ODD: 7 Front Squats
Even: 3 Ring Muscle Ups
At Minute 10…
5:00 Min
AMRAP
5 Front Squats
5 Ring Muscle Ups

NCC Workout
21 Cal Bike
7 Shoulder 2 Overhead
15 Cal BIke
5 Shoulder 2 Overhead
9 Cal Bike
3 Shoulder 2 Overhead

NCC Workout
0-12 Min
80 BJ Overs
60 BF OTB Burpees
40 Pull Ups
20 Alternating Pistols
12-24 Min
20 OHS
40 FR Step Back Lunges
60 Hang Power Cleans
80 Deadlifts

8 AM Open Gym
9 AM Free Community Class

Partner Fridays
10 Alternating Rounds
40 Double Unders
30ft Handstand Walk
5 Bar Muscle Ups
Then
5 Rounds
10 D Ball OTS
10 Wall Walks