Last day in the squat cycle!
A lot of you already pr’d. Don’t sweat it if you don’t.

2:00 glute activation
400m Run
20 Wallballs
20 Spiderman Lunges
200m Run
10 Tall, Explosive Box Jumps
Then 30 Glute Bridges w/ Glute Band above knees

Back Squat Re-test
Back Squat
5-3-2-1-1-1-1
Start at 70-75% and add weight each set.
Immediately after each set, perform 3 explosive box jumps.
Rest 3-5 minutes after the box jumps.
Goal: find a new 1RM in the third or fourth single. This is your back squat re-test day – there is no squat day next week!

It’s retest day! Start this session correctly with a sweaty and activation based warm up. Your aren’t going to “tire themselves out of a new PR” by properly warming up. Note that although this is a “find a 1RM” day, there are a few “working” sets before the singles, which are intended to further help athletes warm up and get in the groove. Athletes need to be standing up all of their warm up reps up fast while still performing their box jumps to get their nervous system firing.

Crank up the tunes, build the hype and hit some gnarly new PRs. Be sure to tag @trainhardercrossfit and @teammisfitgyms with your PRs!

3 Rounds
10 Pendlay Rows
100m Run
10 Push Press
100m Run
10 Hang Muscle Cleans

** do NOT skip days like to today if you don’t have muscle ups. we all started somewhere. We will work with you wherever you are at.

3 Rounds
4 Ring Rows w/ Pause at the top of the rep, slow negative
Rest as needed
then,
2 Rounds of 5 reps
Jump into Kip
then,
3 Rounds of 5 reps
Jump+kip+knees up to bar (while closing the shoulder and keeping arms relatively straight)
3 rounds of 5 reps
Jump kip knees to bar plus drive hips to bar
then, 3 sets of 1-3 Bar Muscle Ups

WOd
AMRAP 21 Minutes
18 Burpees to 6″ Target
5 Bar Muscle Ups
18 Hang Power Cleans 115/75lbs
3 Bar Muscle Ups

Scaling:
BMUs: No more than 2 sets at any points, otherwise modify to jump bar muscle ups or chest to bar pull ups
HPC: 1-3 sets or reduce loading. Any style of hang clean is acceptable

Target Score: 5+ Rounds
Firebreather Score: 8+ Rounds

Sunday Funday – Partners

Wod 1
10 Minutes
You go, I go
5 pull ups 10 push ups 15 squats

Wod 2-
8 minutes amrap split in any order
10 deadlifts 155/115
8 Power cleans
6 hang clean
4 shoulder to overhead

Wod 3-
8 minutes for both partners to find 1 rep max of this complex
1 clean
2 front squats
1 hang clean
2 Front squats
*cleans can be power or squat, but if you squat clean it that doesnt count as 1 squat toward to your 2 squats.

8am Endurance class
Split how you want
4 Rounds for time with a partner
1000 meter row or ski
800m run (split this how you want.. would suggest running running you go i go 200’s
50 Burpees

9am and 10am Wod

Do Wod 1, 2 and 3 or just pick one or two. Try it with partner. this is a lot of volume
3 Rounds for time of:
500m Row
10 Bench Press, bodyweight

5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups

For time:
42 Wallball Shots, 20/14
21 Power Snatch, 95/65
30 Wallball Shots
15 Power Snatch
18 Wallballs
9 Power Snatch

CrossFit Pair Up Throwdown. pair up any way you want. Teams of guys of guys, teams of girls or teams with a guy and a girl… or take it solo and scale back the reps a little or try to tackle it all. SCALE REPS if you are newer. (20-10-5)Gyms across the world will be performing this workout over the next couple days. Find a partner, show up, and get after it. If you want to register your team go ahead and register below. Don’t need a judge for this one unless you are going for a top prize worldwide. You can wait to decide until after you do it if you want to actually register.
Check it out
https://crossfit.leaderboards.com/competitions/2021-crossfit-pairup-throwdown/

*You’ll need to change weights between wods on your bar, we don’t have enough bars for every team to have 4 bars
Warm up
3 rounds with light weight
5 deadlifts
5 thrusters
5 pull ups
run 200m

take 5-10 more minutes to build up to your deadlift weight. You can partner up or go solo, You can have one scaled and rx person doing different movements. Team and have fun. That’s what this is about. synchro bar facing burpees might be a little tough to do space wise. Stay close together and control your bars to ground.

Wod
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters 
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Time cap: 35 min.

Workout Variations

Rx’d 

(54 and under)Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled 

(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Scaling rep count if you are newer is also an option