Running Clock today so pace yourself.
warm up will be on the board

In teams of 2
Row 500 (split how you want)
40 Clean and Jerks 135/95

Row 500
______________________________
Straight into 3 rounds of
Run 400 meters TOGETHER
42 kb swings
24 Pull ups
______________________________
Row 500
Then 150 wall balls to finish.

We have a time cap in mind but we will tell you tomorrow.

8am Endurance-
Teams of 3-40 Minute Amrap
Teams will work through the 3 machines completing 60 Calories on each machine, splitting the cals how they want, before moving to the next machine
At 0,5,10,15,20,25,30,35 minutes mark all the teammates will stop and complete 20 sand bag cleans and 20 burpees, in that order, split how they want. only 1 partner works at a time.
You are shooting for under a minute on the sandbags and under a minute on the burpees. we can adjust the number for each team.

9am CrossFit- There are 2 wods, one is below the video.
Coaches choice warm up
Wods
Toes Shoes To Bar
3 Min Max Cal Row Buy In 
Both athletes split the row and may change out as they need. 
THEN 
9 Minute AMRAP 
10 Thrusters (Can be split between partners)
10 Toes to Bar (Can be split between partners)
10 Synchro Lateral Bar Over Burpees

WOD 2
Partner wod
Amrap 14 Minutes- split how you want
30 power cleans 155/115
20 Shoulder to over head
10 Muscle ups, ring or bar, burpee pull up for a sub

Warm-Up
400m Run
Into..
3 Rounds
5/5 Crossbody Dumbbell Muscle Snatch
10 Banded Face Pulls
10 Hollow Rocks
10 Arch Rocks
Into..
3 Rounds
Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang
Hold each position for 3-5 seconds
Rest as needed between each set through

Conditioning
“Running Up That Hill”
4 Rounds for Time:
400m Run
20 Toe to Bar (sit ups, straight leg toes almost to bar, toes to rig, or knee raises are an option)
20 Alternating Dumbbell Snatch, 50/35
Time Cap: 20:00 minutes
*if you havent done 80 toes to bar in awhile, today is not the day. Shoot for 40 or 50 then knee raises or straight leg toes almost to bar.

Goal Time Domain: 15:00-18:00 minutes
Primary Objective: maintain a pace of under 4:30/round
Secondary Objective: Unbroken Alt DB Snatch

Extra work if you want it, do this outback please
Every 3:30 minutes, 5 Sets (or less) Complete the following:
20/15 Calorie SkiErg
8 Shuttle Runs
20/15 Calorie Ski Erg
1 Shuttle Run = 25ft Down & 25ft Back

Not feeling the extra cardio. find a place out of the way of class to work on some 5×3, light squat snatches

12:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups
minute 3: “Barbell Complex”
minute 4: Rest and add a little weight to the barbell
****”Barbell Complex”
3 High Hang (Power Position) Muscle Clean
3 Hang Power Clean
3 Front Squat
3 Push Press
3 Split Jerk
Each round decrease by 1 rep on each movement and add a little

Strength

Weightlifting
Power Clean + Squat Clean + Jerk
Every 90 seconds, 10 Sets
Sets 1-4: 2+1+1 @ 60-70%
Sets 5-7: 1+2+1 @ 70-80%
Sets 8-10: 1+1+1 @ 80-85%

Percentage is based on your 1-rep limiter today. This would be either the Power Clean or
Jerk. You may perform either a Push Jerk or Split Jerk. Split Jerk is recommended.
Please do not complete touch and go reps today.
The first rep number represents the Power Clean, the second rep number represents the
Squat Clean, and the third number represents the Jerk.
The focus today is on replicating the same Power and intensity you give on the Power
Clean and following that through into the Squat Clean, then moving into a powerful Jerk
overhead. Focus mainly on your leg drive and being patient through your pull.

Workout

15:00 minute EMOM, Alternating Movements
minute 1: 6 Thrusters, starting @ 135/95lb, (61/43lb)
minute 2: 4 Wall Walks
minute 3: Rest
Ideally we are increasing the load on Thrusters each round. Goal is to increase by 5-10lbs
each set. We can increase by more or stay at 135/95lb

Warm up
8:00 minute EMOM, Alternating Movements a
Minute 1: 12/9 Calorie Row
Minute 2: 8 Scapular Pull-Ups + 8 Bar Kip Swings
Minute 3: 12/9 Calorie Bike
Minute 4: 10 Alternating Deep Lunge Mountain Climbers

Strength/Skill- We will find pull up option that works for each individual on this. If you have been off for a while you do not want to be attempting 60 pull ups

10 Minute EMOM
5 to 7 Chest to bar pull ups
or whatever option/rep scheme is appropriate for today
Scaling Options:

• If scaling is necessary, opt for strict banded pull-ups or toenail spot
  pull-ups.
• These variations help in maintaining a similar stimulus, focusing on
  strength and control. The banded pull-ups offer assistance, while
  toenail spot pull-ups allow for a slight push with the feet, reducing the
  load.
• Regardless of whether you’re performing the standard movement or a
  scaled version, prioritize good form. This includes controlled
  movements, proper body alignment, and avoiding excessive kipping
  or swinging.

Workout-

AMRAP 4
21/17 Calorie Row
21 Line Facing Burpees Max Calorie Echo Bike
-4:00 Rest-
AMRAP 4
15/12 Calorie Row
21 Line Facing Burpees Max Calorie Echo Bike
-4:00 Rest-
AMRAP 4
9/7 Calorie Row
21 Line Facing Burpees Max Calorie Echo Bike

Goal: 20/14+ Echo Bike Calories Each Set
Primary Objective: Complete each Buy-In work component in under 3:00 minutes
Secondary Objective: Complete each set of 21 Line Facing Burpees in 90 seconds or
less

The calories on the Row increase during each set of these intervals so the goal will be
to continually increase the calories on the Echo Bike. The focus for this workout is to
keep the burpees at a strong steady clip with the goal of completing them in under 90
seconds each round. Stay low, breathe, and move with purpose before getting onto
the bike to hit some hard efforts here. Each round should end with a near all effort
pace to really drive the heart rate up.

Scaling would be take 3 cals of the row and 3 reps off the burpees to start. You can take more off those numbers if you are not finishing the work in 3 minutes.