COMPTRAIN CLASS PROGRAMMING METCON: "TEAM CEMENT MIXER" TEAMS OF 2 10 ROUNDS TOTAL (5 EACH): 400 M RUN 12 TOES 2 BAR

COMPTRAIN CLASS PROGRAMMING STRENGTH: HANG POWER CLEAN BUILD TO HEAVY SET OF 3 METCON: "HANGMAN" FOR TIME: 21 HANG POWER CLEANS (135/95) 21 LATERAL BARBELL BURPEES 100 DOUBLE UNDERS 15 HANG POWER CLEANS (135/95) 15 LATERAL BARBELL BURPEES 75 DOUBLE UNDERS 9 HANG POWER CLEANS (135/95) 9 LATERAL BARBELL BURPEES 50 DOUBLE UNDERS

COMPTRAIN CLASS PROGRAMMING METCON: "BLITZEN" 5 ROUNDS: 201/5 CALORIE ROW 10 THRUSTERS (115/80)

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO HEAVY SET OF 6-4-2 METCON: "OPTIMUS PRIME" AMRAP 7: WALLBALLS (20/14) ON THE MINUTE: 7 DEADLIFTS (225/155)

COMPTRAIN CLASS PROGRAMMING METON: "KNUCKLE SANDWICH" FOR TIME: 800 M RUN 30 POWER CLEANS (185/135) 800 M RUN

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT BUILD TO HEAVY SET OF 3 METCON: "GROUND BREAKING" FOR TIME: 50/35 CALORIE ROW 35 LATERAL BARBELL BURPEES 50 OVERHEAD SQUATS (95/65)

COMPTRAIN CLASS PROGRAMMING METCON: "BAR KEEPER (PART 1)" AMRAP 5: BUY-IN: 400 M RUN FOLLOWED BY... 21 CHEST 2 BAR PULL-UPS 21/15 CALORIE ASSAULT BIKE REST 5 MINUTES "BAR KEEPER (PART 2)" AMRAP 5: BUY-IN: 400 M RUN FOLLOWED BY... 15 TOES 2 BAR 15/10 CALORIE ASSAULT BIKE REST 5 MINUTES "BAR KEEPER (PART 3)" AMRAP 5: BUY-IN: 400 M RUN FOLLOWED BY... 9 PULL-UPS 9/6 CALORIE ASSAULT BIKE

COMPTRAIN CLASS PROGRAMMING METCON: "HANDS DOWN" AMRAP 18: 30 DOUBLE UNDERS 10 DUMBBELL POWER CLEANS 30 DOUBLE UNDERS 10 DUMBBELL HANG SQUAT CLEANS 30 DOUBLE UNDERS 10 DUMBBELL PUSH PRESSES 30 DOUBLE UNDERS 10 DUMBBELL REVERSE LUNGES 30 DOUBLE UNDERS 10 DUMBBELL THRUSTERS DUMBBELLS: (50's/30's)

COMPTRAIN CLASS PROGRAMMING METCON: "TIGER BLOOD" 3 ROUNDS: 10 CLEAN AND JERKS (135/95) 400 METER RUN

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 3 SETS OF 5 METCON: "HOKEY POKEY" AMRAP 12: 15 KETTLEBELL SWINGS (70/53) 30 ABMAT SIT-UPS 45 AIR SQUATS