WARM UP: 400m run foam rolling monster band walks STRENGTH: 21:00 EMOM 3 rounds: 12 DB hang squat clean 12 burpees 12 wbs 12 ring rows :45 plank 12 kbs (32/24) 24 v-ups

WARM UP: Plyos WOD: Partner “Daniel” 50 pull-ups 800m run (200m alternating) 42 thrusters (95/65) 1200m run (200m alternating) 42 thrusters (95/65) 800m run (200m alternating) 50 pull-ups  

WARM-UP: 400m run Plyos STRENGTH: 8 minute cut off/4 sets Pull-up Complex 2 strict 4 kipping 6 chest to bar WOD: 20 minute cut off 1200m run 30 power clean (115/75) 50 sit ups 30 SDHP (95/65) 20 burpees over the bar

WARM-UP 200m Run :30 Drills (x2) – Jacks – Lunges – Arm Circles – Bar Hang – Handstand or Downdog – Push-ups – Squat/Squat Hold – 1:00 of stretching MOBILITY: 5pt hip (x2) WOD: 18:00 AMRAP 5 Hang Squat Cleans (115/75) 30 Double Unders (60 Single Unders) 10 Shoulder-to-Overhead 200m Run 15 Deadlifts  

WARM UP 400m run 3:00 Jump Rope Arm stretching ENDURANCE/WOD 10:00 to Complete: 1000m Row 20 Burpees 10:00 to Complete: 200m Run 20 KBS (24/16) 200m Run 20 Goblet Squats 200m Run 20 Push-ups 10:00 to Complete: 800m Run 50 Pull-ups

WARM UP 200m run 2 rounds: 1 set of fence drills 10 lunges (each) 10 Air squats 5 Lunge to instep 10 Push-ups SKILL/STRENGTH 7:00 EMOM 4 Hip squat cleans building up in weight. NO FAILS *Goal is to work on speed under the bar from the hip position *Modification = FSQ WOD 3 RFT

WARM UP 200m Run 20 Kicks (Total) 200m Run 20 Walking Lunges 200m Run 20 Pelvic Raises 200m Run 20 Air Squats STRENGTH 10 Rounds: Every :45 Perform 2 Back Squats @ 65% of 1RM WOD 12 Min AMRAP: Shuttle Run 10 WBS (20/14) 5 Burpees  

WARM UP 400m Run Foam Roll (5:00) Monster band walks Laterally 2 x 20 steps each forward/backward 2 x 20 steps each WOD 21:00 EMOM 3 Rounds of: 12 DB Hang Sq. Clean 12 Burpees 12 WBS 12 Ring Row (make hard) :45 Plank 12 KBS (32/24) 24 V-ups *DB HSC are at any weight,

WARM UP Plyos *focus on squatting/arms WOD Partner “Daniel” 50 Pull-ups 800m Run (200m alternating) 42 Thrusters (95/65) 1200m Run (200m alt.) 42 Thrusters 800m Run (200m alt.) 50 Pull-ups

WARM UP 400 M Run 3 RDS of CINDY BP Review STRENGTH 15 min Cap 3 RM Bench Press WITH A 3 SECOND NEGATIVE EACH REP Then – Perform 3X6 (NO Negatives) @ 85-90% of 3RM WOD 15 Min AMRAP 15 PS (95/65) 15 OHS 50 DU or 600m Row or 25 Cal Bike