3×10 Single Leg KB RDL (5/leg)
then
9-6-3
Bar Facing Burpee
KB Sumo Deadlift High Pull

Do a few warm up sets of Sumo Deadlifts Then

Sumo Deadlift
2×15

Reset your hips low to your starting point on each subsequent rep to ensure they are getting leg drive out of each rep. Additional notes: First set is a lighter warm up set, second is AHAP. If possible, shoot for the second set of 15 to be heavier the second set of 20 from last week

On a 14 Minute Clock amrap of
Beach Season
20 Banded Tricep Extensions (pump focus)
10 DB Curl and Press
20 Alternating Leg V-Ups

Feel: Muscular Overload, CHASE THE PUMP
Pacing: Casual/Forever
Target Score: Huge Arms
Firebreather Score: Huge(r) Arm
Scaling DB Weight: Choose a weight that allows you to stay moving steadily the entire time and “chase the pump”. Curl and press is performed with both arms simultaneously

AMRAP 15 Minutes
In a Team of 4, rotating full rounds
Sprint 50m
Heavy med ball run 50m 150/100lbs
Sprint 50m Cones are set up 50m apart. Perform 25m out and back.

Team workout today. If you really don’t like team wods you can go solo
With 6 ropes we will be starting some teams on ropes and some teams on front squats it make absolutely no difference where you start. Don’t stress

AMRAP 7 Minutes
40 Single Unders
5 Ring Rows
30 Single Unders
10 Kettlebell Taters
20 Single Unders
:15 Squat Hold



Rope Climb Skill
1×3 Seated Foot Locks
1×3 Seated Foot Lock + Stand
1 As Many Pulls As Possible + Descent
1 As Few Pulls as Possible + Descent

Wod every 7 minutes for 21 minutes (3 rounds)

In teams of 2 for total reps:
Every 7 Minutes for 21 Minutes
2 Minutes, Max Synchro Front Squats*
:30 Rest/transition
2 Minutes, Max Rep Rope Climbs
Rest 2:30 and transition and change your weights if you need to
*R1: 95/65lbs
R2: 135/95lbs
R3: 185/125lbs

Score is total reps added together. Bar is taken off the floor.

Feel: Conditioning
Pacing: Reach
Target Score:
R1: 25+ Front Squats/ 6+ Rope Climbs
R2: 20+ Front Squats / 6+ Rope Climbs
R3: 12+ Front Squats / 6+ Rope Climbs
Firebreather Score:
R1: 40+ Front Squats/ 10+ Rope Climbs
R2: 25+ Front Squats / 10+ Rope Climbs
R3: 15+ Front Squats / 10+ Rope Climbs

Scaling

• Front Squats: Reduce Loading to roughly 30, 50 and 70% of the athlete’s 1RM
• Rope Climb: Climb from Supine or perform banded strict pull ups (5 banded pull ups = 1 rope climb)

Barbell warm up for snatching
Get some weight on your bar to get ready for your first set

Strength- Start light and build in weight
Every 3 minutes for 18 minutes (6 rounds)
3 Squat snatches if you are going on the heavier side, 5 squat snatches if you are working on form
These are NOT touch and go. set up properly, perform one lift, drop the bar and repeat.

Wod
4 Rounds For Time
Run 400m
10 Power cleans 135/95
10 burpees over your bar

Feel- Conditioning
Pace- Reach

With an RX weight of 135/95 this is meant to be touch and goes or very fast singles. Pick a weight that you can move well. Push yourself on your burpees and don’t use your run and rest.

Sunday Funday Fight Gone bad style. Score is total reps.

Not every team needs their own equipment out.
Not every team needs their own equipment out.
We will be rotating through stations. It makes no difference which station you start at

3 Rounds through this sequence. split how you want. Go in order no matter where you start.

2 Minutes Wall balls
2 Minutes row for cals
2 minutes Burpees
2 Minutes Clean and jerks 135/95
2 Minutes sit ups
Rest 2 Minutes

8am Endurance

With a partner and a running clock
8x400M run- Partner 1 Runs first, then Partner 2 goes when they get back.. Keep alternating. you will run 4 each
THEN
8x500M row.. same way.. you will each row 4, alternate
THEN
14×10 Calorie Bike… you will each bike 10 cals 7 times.. alternate.
Time is total time it takes you to complete all of the above work

9am Do these solo, pick one, two or all 3. Do them as team as well if you want to
5 Rounds for time:
25 ft Handstand Walk (7 handstand push ups or seated DB press to scale)
5 Squat Cleans, 225/155 (heavy if you arent going rx)

21-15-9 reps for time of:
Box Jumps, 24/20
Chest-to-bar pull-ups

2 Rounds for time of:
100 Double-unders
20 Push Press, 95/65