Warm-Up:
2 Sets, Rotating Stations (8:00)
40 seconds @ Each Station
20 second Transition
-Echo Bike, Building Pace
-2 Alternating Step-Ups + 1 Box Jump
–Inchworm Push-Ups
–Strict Knees to Chest

Workout Primer
5/4 Calorie Echo
1 Burpee Box Jump Over
3 Toe to Bar
1 Burpee Box Jump Over
Rest 30 seconds and Repeat for 2 sets Total

6 Sets
4:00 AMRAP
9/7 Calorie Echo
3 Burpee Box Jump Overs
9 Toe to Bar
3 Burpee Box Jump Overs
2:00 Rest between sets
Box = 24/20”

Level 2- 8/6 cals, 8 alt toes to bar or 8 toes as high as you can get them
Level 1- 8/6 cals, 8 Knees raises, lower box

Goal: 2+ Rounds Each Set
Stimulus: Midline and Quad Stamina / High Power Output
RPE: 8/10
Primary Objective: Maintaining Consistent paces per set. This is a workout where there could be massive drop-offs if not tackled correctly. 
Secondary Objective: Each set of Burpee Box Jump Overs in under 15 seconds.

This workout is meant to flow from the bike to the burpee box jump overs and then up to the rig, then back to the box, and back on the bike. This should flow well and feel like the workout just creates natural transitions. The sets are not too big and allow for us to push the transitions in order to keep the pace. 4 minutes will feel like a lot of time here, especially after a couple of rounds, so really understand your pacing strategy and tackle this correctly. The goal is a longer hard sustained workout and building of volume and capacity.

Warm-Up

Part A)
5:00 minutes, For Quality
:30 second Row @ Moderate Pace
8 Alternating Deep Lunge Mountain Climbers
8 Scapular Pull-Ups + 8 Bar Kip Swings
8 Ring Rows

Part B)
5:00 minutes, For Quality
:15 second Behind the Neck Elbow Punch Throughs
7 Barbell Quarter Squat Jumps
5 Push Press
3 Strict Pull-Ups or 5 Ring Rows

Back Squat Progression
For Load:
Every 3:00 x 4 Sets
6 Back Squats @ 70-75% of 3RM
Rest 30 seconds
4-6 Heavy Goblet Squats For Speed

We are looking to tackle 6 Back Squats in the range of 70-75% of our 3RM Back Squat from last weeks 3 Rep Max. This will mean that the percentage should feel a little more snappy and light today. We will combine this with a heavy Goblet Squat load, where we are only looking for 4-6 reps at a load that allows for speed of repetition and a quality upright torso. To increase the challenge here we could move to a Dual Kettlebell Front Rack Squat today to enhance both loading and positions.

“The Wheat Fields”
12:00 AMRAP
10* Pull-Ups
15 Thrusters
20/15 Calorie Row
*Add 5 Pull-Ups Each Set
Barbell: 75/55lb, 34/25kg

Level 2-Lower the barbell weight and start with 5 pull ups
Level 1- Lower the weight and start with 5 pull ups, do banded strict pull ups

Goal: ~ 4 Rounds
Stimulus: Mixed Modal V02 Max Triplet
RPE: 9/10
Primary Objective: Unbroken Thrusters
Secondary Objective: Consistent sets on the Pull-Ups

Today, we can get into some consistent sets on the pull-ups, looking to keep sets of 5+ on either kipping or butterfly. As always we can move to a strict variation. If we do so we will want to reduce the reps to 5 to start and then increase our way up the ladder in order to keep a similar time frame for each round. The goal is to keep the Thrusters quick with an extra effort to work on pulling the barbell down into the next rep. The Rower is a significant portion of this workout, so do not let the pace drop off too far here as we will need to keep that pace strong enough to get back to the pull-ups without too much time lost here. If we are to get 4 rounds in this workout that means we are keeping about 3 minutes per round. With the increasing reps on Pull-Ups that will be a challenge, but the early sets should be under 3:00 in order to make up for the increasing time per set when we get into rounds 3 and 4.

Warm-Up:

6 minute amrap
Rotating Stations (5:00)
30 seconds @ Each Station
– Jump Rope
– Extended Reverse Plank Bridge
– Deep Squat with Thoracic Rotation

Barbell Primer (Coach Led)
3-4 Sets
High Hang High Pull + High Hang Muscle Snatch + Overhead Squat
Hang Snatch High Pull + Hang Power Snatch + Overhead Squat
Low Hang Squat Snatch + Snatch Balance

Then …
Hit the 3 Pos Snatch with Light Loads as written and start working up to prescribed starting weight

strength

Weightlifting

Every 2:00 x 5 Sets
3 Position Squat Snatch
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%
*High Hang, Low Hang, Floor

Workout
For Time
12-9-7 Devils Press 
*75 Double Unders
Load: 50/35lb, 22.5/15kg

Scaling
Level 2-Lighter weights, 50 doubles
Level 1- 9-7-5 100 singles

Goal: 6:00-8:00 
Time Cap: 12:00
Stimulus: Sprint Couplet / Interference
RPE: 8/10
Primary Objective: Complete each set of Devils Press in minimal sets and minimal rest between sets. This is the primary movement focus for the day. 

Secondary Objective: Maintain unbroken Double Unders

This workout is meant to be a sprinty style workout with the focus on the Devils Press. We need to stay engaged and on top of the Dumbbells. It will take a lot of extra effort to not walk away from them and try to chalk up often. Focus on engagement and how to stay moving without major breaks.

PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold

14 Minutes
Run 200 Together
10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)
12 Front squats, 135/95
14 deadlifts 135/95

Wod 2
4 Minutes max ski cals
into 3 mintues max reps clean and jerks 155/105

wod 3
12 Minutes Amrap
14 cal row
12 Burpees over rower split how you want
10 Synchro single arm devil press

8am Endurance, 9am crossfit and weightlifting
Endurance
Teams of 4- 40 Minute amrap
60 Cal Ski
6 sled pushes (DOWN AND BACK IS 2)
60 sandbags over shoulder
6 sled pushes
60 cal row
6 sled pushes
60 burpees
6 sled pushes

9am
Warm up will be on the board
Wod 1
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest 

Wod 2
3 rounds for time of:
20 wall-ball shots
20 lateral burpee box jump-overs