1:30 Lat Smash/side
Then
4 Rounds
100m Run
9 Gymnastic Kips
6 S. Arm Devil’s Press
3 S. Arm DB Front Squat (OH squat on rounds 3-4 if mobility allows)

Strength
15 minutes emom
1 Tempo Snatch DL to Knee + 1 Tempo Snatch DL to Power Position + 1 Power Snatch
*without putting the bar down
*Tempo is 2 seconds on DL to knee, 3 seconds on DL to Power positon, then 1 power snatch is from the floor at full speed


7 Rounds
7 Devils Presses 50/35lbs*
100m Run
7 Toes to bar
100m Run
*Perform 1 fewer Devils Press each round

Feel: Cardio

Pacing: Sustain

Target Score: 11-15 Minutes

Firebreather Score: Sub-11 Minutes

Scaling:

• Devils Press: Reduce loading before reps. A good way to do this in very busy classes where there might not be enough DBs is to partner with someone on just devil presses and do “you go, i go.” you might end up moving faster doing it this way
• Toes to Bar: 1 Set is what we are looking for. Scale to 4, 5, or 6 reps to keep athletes moving. If Toes to Bar aren’t possible scale to kipping knee raises or V-Ups
• Run: 100 m row for each 100m run, or 50 Double Unders,

Coach Focus: Each round should not exceed 2:00 of work on average. Devils presses will get slightly faster from round to round, but should not exceed 1 minute of work in any round. Toes to bar should be one set and coaches should remind athletes to aggressively close their shoulders, using their lats, to close the gap between the pull up bar and the feet. Lastly, remind athletes to push the run from start to finish.

Extra:
EMOM for
6 Minutes
10/7 Calorie Row
5-15 Chest to Bar Pull Ups (or a sub you can string together at least 5 pulls unbroken)

2:00 Hanging Shoulder Opener (1:00 per arm)
20 Squats
Then
AMRAP 4 Minutes
10 Empty Bar Thrusters
8 Lateral Burpees
20 Single Unders (Double Unders or attempts after round 1)

Strength/skill
EMOM 2 Minutes
6 Gymnastic Kips on Rings or bar
EMOM 2 Minutes|
3 Turnovers (muscle up w/o dip)
EMOM 2 Minutes
1-3 Burpee Muscle Ups or burpee pull ups
*If unable to turnover on high rings practice ring transitions on low rings w/ feet on the ground.


AMRAP 20 Minutes
10 Thrusters 135/95lbs
6 Burpee Muscle Ups
75 Double Unders

Feel: Gas/Muscular Overload

Pacing: Sustain

Target Score: 4+ Rounds

Firebreather Score: 6+ Rounds

Scaling

• Thrusters: Reduce loading to keep to no more than 3 sets for the entire workout. Coaches should be careful not to over scale the weight, this will change the stimulus dramatically if too light.
• Burpee Muscle Ups: Should not exceed 1:30 in any round. Scale to the most difficult burpee + pull up variant
• Double Unders: 60-seconds of practice each round, or Single Unders

Coach Focus: Today’s 20 Minute workout is meant to make athletes feel a bit “stuck” at each station but should still allow for a round every 3:30-4:30. Before we recommend practicing a mini-round (like 5-3-30 reps) to establish with your athletes how these movements affect one another prior to starting.

EXTRA
Nice “Full send” extra piece that can really be done any day of the week
For Time
28/21 Calorie Ski
Rest 4:00
28/21 Calorie Ski

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