1:30 PVC Pass Throughs
Then
AMRAP 6:00
50’ Walking Lunge
10 Empty Bar Hang Clusters
:20 HS Hold or barbell overhead locked out

Wod- A lot of this will be outside so you if you think you are going to melt because of the elements prepare accordingly.
AMRAP 20 Minutes, Alternating Full Rounds w/ a Partner:
As an unbroken complex:
5 Touch and Go Squat Clean Thrusters 95/65lbs

Immediately into:
30′ UB OH Walking Lunge 95/65lbs The complex is performing all clusters unbroken, touch and go. Once the final cluster is locked out overhead, begin lunging. For scoring, 5′ = 1 rep.

Feel: Muscular Overload
Pacing: Reach
Target Score: Each Partner performs 7+ Rounds
Firebreather Score: EMOM or faster
Scaling

• Barbell: Should be light enough that athletes do not hesitate to go when it’s their turn. Err on the side of lighter if athletes are between deciding between two different weights.
• OHWL: If OH mobility is an issue, a front rack lunge is the preferred substitution.

We are looking for partners to trade fast sets back and forth for the entire 20 minutes. move through 2-3 reps of both movements, in succession, before determining if the weight is appropriate.


Extra work. please clear the rope area shortly BEFORE the next class starts. Not after

8 Rounds (Or next class starting is your time cap)
You dont have to wait for someone else to go if you want to start this. just go
10 Burpees to 6″ Target
1 Legless Rope Climb Rest 1:00

Warm up
AMRAP 8:00
10 DB Floor Presses
10 DB Deadlifts
100m DB Farmers Carry

Strength skill
Every Minute For 3 Minutes
3 False Grip Ring Rows
Every Minute for 3 Minutes
2 Low/High Ring Transitions
Every Minute for 3 Minutes
1-3 Muscle Ups or 2 Ring Transitions
*Pick the appropriate versions based upon fitness
We want to see athletes of all levels working on the requisite skills for muscle ups, regardless of current capacity. Take the extra time today to drill the importance of the false grip so that athletes increase their chances of success.

Wod
AMRAP 17 Minutes
100m 45lb Plate Carry
10 Box Jumps 24/20
3 Muscle Ups*
*Should be 1 set

Rx is rings

Feel: Cardio **that means stay moving the whole time, scale appropriately

Pacing: Sustain

Target Score: 8+ Rounds

Firebreather Score: 12+ Rounds

Scaling:Plate Carry: Can be a walk if necessary, but everyone carries something. May be carried anyhow. Reduce loading if needed.

Box jumps
Reduce height but keep everyone jumping if possible. A tall step up is a great sub for someone who cannot jump.
Muscle ups: Must be one set, reduce reps to allow for an unbroken set. If muscle ups are inconsistent, scale back to the most difficult pull up option or bar muscle ups.


Extra

Every 2 minutes for 10 Minutes
5 Strict Presses Keep weight in the 60-75% range, reps should feel fast.

2 Rounds
200m Run
15 KB Swings
20 S-Arm KB Push Presses (10/arm)
:20 Hollow Body Hold

Start loading up those deadlift bars

Deadlift
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Reps are touch and go.
After each set of deadlifts, perform 3 Seated box jumps for maximum explosiveness.
Rest 3-4 minutes after the jumps.
The goal is for each set to be roughtly 2.5% or simply slightly heavier than last week.

Wod
AMRAP 20 Minutes
25″ HS Walk or 2 wall walks or 10 strict DB presses
9 Lateral Bar Burpees
8 OH Squats 135/95lbs
9 Lateral Bar Burpees

Sunday Funday Partners —– changing it up, your partner is your friendly competition today

Wod 1-
16 Minutes (8 rounds each)
We will set up the timers on the rowers/ski so your transition is built in. Write your cals down each round, you are trying to get more cals than your partner

ALT Rounds
Partner A :45 second row- 15 second transition
Partner B :45 second row- 15 seconds transition
Each do 8 rounds

Wod 2-
10 Minutes Alternating every minute
Minute 1 Partner 1- Max rep wall balls for a minute
Minute 2 Partner 2- max reps wall balls for a minutes
*so you will be working a minute, resting a minute

Wod 3-
You will each need a bar for this
5 Minutes
Run 400
and in remaining time max reps Power Cleans 185/135 or 135/95 or 95/65

8am- Machines are back
15 Minutes per station.
Doesnt matter where you start

Part A
15 Minutes for cals- one partner works, one partner rests. switch every 10 cals
15 minutes for cals on a different machine. one rests, one works- switch every 10

Part B (everyone does part B last)
10 Minutes.
Run alternating 200m with your partner.

9am
Partners

AMRAP 12 minutes of:
10 Burpees
10 Wallball Shots, 20/14

3 Rounds for time of:
75 Double-unders
10 Deadlifts, 315/205

21-18-15-12 reps for time of:
Chest-to-bar Pull-ups
Box Jumps, 24″/20″
Calories, Air Bike