:45/:45 Doorway Stretch
5/5 World’s Greatest Stretch
10 Bootstrap Squats w/ Block & Twist

-then-

For Quality
4 Rounds
6/6 Single Arm Dumbbell Strict Press, Building
9 Dumbbell Goblet Squats
12 Banded Good Mornings

Barbell Primer
2 Sets, With Empty Barbell
5 Hang Power Snatch
5 Snatch Grip Push Press
3 Hang Power Clean
3 Hang Squat Cleans
3 Push Press
3 Thrusters
3 Split Jerk

—

Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day

For Time & Load:

Against a 16:00 Clock
7 Rounds
7 Power Snatch
7 Power Clean
7 Thrusters
-In the Remaining Time Establish a 1RM Clean & Jerk
Barbell: 95/65lb, 43/30kg

Level 2 75/55, level 1 45/35

Goal: 9:00-12:00

Score: Time & Load

RPE: 9/10

Primary Objective: Attack Your Strengths

Secondary Objective: Unbroken Thrusters

This test will require strong anaerobic capacity and comfort on the barbell. Cycling the barbell is going to win the day today, but going too big early, or outside of your capacity, will absolutely turn into massive transitions and long breaks as we get into the last few rounds. Make sure to be smart in the first few rounds here, and build intensity through the second half. Once we get to the lift, it’s time to have some fun! You may take as many or few attempts as you’d like in the time remaining against the 16:00 clock.

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Warm-Up

1:00 Puppy Dog Pose
15 Prone Swimmers
2 x 5/5 Kettlebell Windmill

Then..
9:00 minutes, For Quality
12 Alternating Cossack Squats
9 Russian Kettlebell Swings, Moderate
6/6 Single Arm Ring Rows
3/3 Pistol Box Step-Downs

Gymnastics skills
Bar Muscle ups or pull up progressions

Wod
“An Old Wooden Ship”
Every 10:00 x 2 Sets
3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
6 Bar Muscle Ups
Kettlebell: (53/35lb, 24/16kg)

Level 2:

Every 10:00 x 2 Sets

3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
6 Burpee Chest to Bar
Kettlebell: (44/26lb, 20/12kg)

Level 1:
Every 10:00 x 2 Sets

3 Rounds
6/6 Single Arm Kettlebell Front Rack Lunge
16 Russian Kettlebell Swings
6 Burpee Pull-Ups

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

Today has a high focus on dynamic hip and upper body endurance. Since we’ll be swinging the kettlebell all the way overhead, the muscle ups will get sneakily challenging as the rounds pass. Aim to keep the Overhead Lunge pace smooth and try to relax the grip at the top of the swing to maximize your ability to perform on the muscle ups.

Optional Accessories

For Quality:

5 Sets

10 Push-Ups @ 30×1 Tempo

10 Ring Rows @ 30×1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 – Negative

0 – Hold at Bottom

X – Explosive Pull/Push

1 – Pause at Top

Wod 1- =
14 minutes amrap
20 Handstand Push ups
4 rope climbs
200 M run together
14 Bar muscle ups


Wod 2
16 Minutes EMOM- alternating minutes- partner 1 does the complex on minute 1, partner 2 does it on minute 2
4 Power Cleans 185/135
3 Front Squats 185/95
2 Shoulder to overhead 185/135

Wod 3
14 Minutes amrap
split how you want
40 Cal row
30 Alt Db snatches 70/50
20 Burpees over DB

8am-
Its been a minute so why not do some sandbag burpees box overs?
35 Minutes amrap
teams of 4
Partner 1-Run 400
Partner 2-ski
Partner 3-row
Partner 4-burpee sandbag box overs
*switch when the runner gets back

9am-
“Forrest”

3 Rounds  
400m Run 
40 Air Squats

-Rest 3:00-

3 Rounds 
400m Run 
30 American Kettlebell Swings (53/35lb, 24/16kg)

-Rest 3:00-

3 Rounds for Time 
400m Run 
20 weighted Box step overs- 20 inch box- 2 dumbbells 35/25 or less

Goal: 10:00/set

Stimulus: Muscular Endurance

RPE: 8/10

Primary Objective: Complete each couplet in under 10:00 minutes 

Secondary Objective: Final Runs holding 5k pace

Regular Classes in the morning
OPEN GYM 4 to 5pm
Gainz-Giving 6pm to ?

Come out and enjoy some workout and/or food

Warm-Up
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

—

2 Sets, For Quality

3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
:15 second Ring Support Hold
:15 second Bottom of Dip Hold
6/6 Single Arm Ring Rows

Strength
Every 2:00 x 6 Sets
3 Hang Squat Snatch

THERE ARE TWO VERSIONS OF THE WOKOUT TODAY
“Amanda”
For Time
9-7-5
Ring Muscle-Up
Squat Snatch
Load: 135/95lb, 61/43kg

OR OR OR OR OR OR

21-15-9
Power snatch 95/65
pull ups (or ring rows)
ring dips (or bench dips)

Time Cap of 15 minutes on both