Wod 1-
12 Minutes-split the work how you want
12 Thrusters 95/65
9 Hang cleans
6 Shoulder to overhead.
Run 200 as a team

Wod 2- 9 minutes
row 1000 as a team
Remaining time do max reps of Clean and Jerks— 135/95

Wod 3- 9 minutes
Bike 10 Cals
15 Burpees

8am Teams of 5!
waterfall style workout, we are adding a burpees station though
1 minute Ski
1 Minutes bike
1 Minute row
1 Minute burpees
1 Minutes rest

Teammate 1 starts on ski.. after one minute moves to the bike, then teammate 2 starts on the ski.. and so on. This is easier to explain in person. score is total cals and total burpees

9am

For Time
400m Burden Run
40 Double DB Front Squats
300m Burden Run
30 Double DB Squat Cleans
200m Burden Run
20 Double DB Thrusters

Use 1 50/35lb DB for the Burden Run, carried anyhow.
Use 2 50/35lb DBs for the Front Squats, Squat cleans, and Thrusters.

Whats burden run.. its a run with a burden.. the burden in this case is a dumbbell.

1:00 Lunge and Reach
-Then-
2 Rounds
300m Row
8 Hang Power Snatches
8 OHS


For 15 Minutes, practice the following complex:
1 Tempo Snatch (Full, 4 second tempo) + 1 Hang Power Snatch
The snatch is performed at normal speed. Start light and add weight if mechanics remain sound.
*hang onto the bar between the tempo snatch and the hang power.



AMRAP 2 Minutes, until 50 Box Jumps have been completed:

2 Wall Walks
12 Sumo Deadlift High Pulls 95/65lbs
Max Box Jump Overs 24/20 in remaining time
Rest 1:00

Score is time when the 50th Box Jump has been completed.
Feel: Cardio
Pacing: Reach
Target Score: Finish in 4-5 rounds (athletes should not require more than 5 rounds)
Firebreather Score: Finish in 3 rounds

Scaling

• Wall Walks: Use the Open standard scaling or a :20 Handstand Hold
• SDLHP: Should be 1 set every round
• Box Jump Overs: Scale box height before reps. Keep anyone who can jump, jumping. Otherwise ma machine for calories is a good sub. 

Coach Focus: All athletes should have at least 1 minute to do box jump overs, if not more. This workout should not exceed 5 rounds for anyone. Fastest may complete it in 3, most should complete it in 4. Barbell should be light enough to enable athletes to get their wall walks and SDLHP done in under 1 minute

3 Rounds
:10 bike sprint, :20 Slow
Then
4 Rounds
5 KB Taters
5 Burpees over the KB
:30 Handstand Hold

This is a lot of volume, scale appropriately

Wod
5 Rounds
20 HSPU
15/12 Calorie assault bike or ski or row. OR 12/9 cals on echo bike
10 Front Squats 155/105lbs
Rest 2:00

Feel: Muscular Overload/Gas
Pacing: Reach
Target Score: 20-26 Minutes
Firebreather Score: Sub-20 Minutes

Scaling

• HSPU: No more than 4 sets to complete each round. Reduce reps to as few as 10, or scale HSPU to DB push press or a push up variation. HSPU are intentionally first so athletes have the best chance to get some volume in.
• Bike: No more than 1:00 per round. 200m run is a good sub if machines are limited.
• Front Squats: 1-2 Sets, be careful to not over scale athletes, the barbell should be a little bit challenging but doable for 10 reps.

Coach Focus: HSPU are intentionally first to allow athletes to work through a big set when fresh. Overall, athletes should not be spending more than 1:00 on the wall completing their reps, otherwise the number is a little too high

Barbell warm up together

Then
Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%

Rest 2-4 minutes between sets, drop and reset between reps
If you lift weights the entire class that is ok, but below are some wod suggestions

Bodybuilding wod
3-5 sets
10 Double DB Bicep Curls
10 Bent Over Rows (10/arm)
6-20 GHD Hip Extensions

And/or
For Time
20 Double Unders
Run 400m
40 Double Unders
Run 400m
60 Double Unders
Run 400m
80 Double Unders
Run 400m
100 Double Unders
Run 400m