12-10-8
DB Strict Press
DB Row 3x Double Under

Strength 3 Max Sets
Bodyweight Bench Press
Rest 3:00 Scale: 75% or 50% of BW


AMRAP 4 Minutes x 3
20 Double Unders
10 SDLHP 75/55lbs
20 Double Unders
10 STOH 75/55lbs
Rest 2:00 beween AMRAPs, resume where you left off

Feel: Conditioning
Pacing: Reach
Target Score: 9+ Rounds
Firebreather Score: EMOM or Faster

Scaling:Double Unders: :20 of Practice or Single Unders
SDLHP/STOH: Should remain UB for the entire workout or reduce weight.

Today is an excellent day to remind athletes “just because you can, doesn’t mean you should.” The barbell weight will be very enticing for athletes who look to go “RX”, but stimulus is more important. Athlete must be able to move the barbell fast, unbroken, and with quality ROM for the entire duration of the workout if they are performing it RX.

Going to get upside down today. UNLESS you do not want to go upside down, then this will be overhead pressing session of the strength portion

Quick handstand progression video. There is more than one to do this. Facing the wall like this or walking away from the wall is another option. We will work with you where ever you are at in you journey of going upside down including handstand push ups. If you have walks you will go for 10-15 minutes max distance. rest, retry..
Check out this video here.
Team Misfit Gyms on Instagram: “Teaching athletes to Handstand Walk is actually quite a bit easier than you may think! This week Hunter and Sherb talk through an easy way…”

Wod Partner option or solo option
Partner option

AMRAP 24 Minutes with a partner, split anyhow
60 Lateral Burpees Over Sandbag
70 slam ball Squats heaviest ball possible for your team
80 Calorie Row, ski or bike
90yd HS Walk Or 20 wall walks or 30 HSPU or 30 double DB presses

Solo version. 24 min amrap. cut the reps in half but take a 2 minutes break after each movement is completed.

Scaling:

• Lateral Burpee: Scale reps for less conditioned teams, or allow them to perform regular burpees
• SB Squats: Should allow athletes to perform a minimum of 5 reps at a time
• Calories: 800m Run (together)
• HS Walk: reduce distance or cap athletes at 4 minutes of walking, or substitute 20 Wall Walks total
  
  HS Walk is 270 feet. slamball squats are intended to be bear hug. If slamball you want is unavailable, a double DB or double KB front squat works great (50/35 for DBs or 53/35for KBs would be the “Rx” weight equivalent).

Warm Up
1:00 Squat Hold
Then
400m Run
Then
15-12-9
Light Power Clean
Jump Squat Gymnastic Kips

EMOM 3 Minutes
3 Power Cleans
EMOM 3 Minutes
2 Power Cleans
EMOM 3 Minutes 1 Power Cleans
 Athletes should build across the entire 9 minute clock they have for today’s strength work. make your own jumps in weight, but if form gets bad drop back in weight. “starfish” is something we do not want to see at any point (extremely wide feet in the receiving position

Wod-
50 Air Squats *Watch these reps! full range of motion
then
8 Rounds
8 Pull Ups
4 Clean and Jerks 115/75lbs

Feel: Conditioning/Gas
Pacing: Sustain
Target Score: 8-12 Minutes
Firebreather Score: Sub-6 Minutes

Scaling:
Air Squats: Reduce reps before ROM, should not exceed 2:30 of work for the most reconditioned athletes, but will likely be 1-2 minutes for most.
Pull Ups: No more than 2 sets at any point, otherwise jumping pull ups will elicit the stimulus we want today.
Clean and Jerks: athletes should have a weight they could do touch and go for 3-4 rounds before having to switch to singles, but they must remain fast.

Wod 1- Warm up wod, you go i go
7 Minutes
5 pulls ups
7 push ups
10 squats

Wod 2
12 Minute Amrap
Split how you want
80 Doubles
40 Wall Balls
20 Burpees

Wod 3- 7 Minutes split how you want)
7 deadlifts 185/135
7 cleans 185/135
7 bar muscle ups
*sub burpee pull up for MU

8am endurance
Alternating you go i go
25 burpee buy in
Row or Ski 200 (each partner)
Run 200
Row or Ski 400
run 400
Row or Ski 600
Run 600
Row or ski 800
run 800
Row or ski 800
run 800
row or ski 600
run 600
row or ski 400
run 400
row or ski 200
run 200
25 burpee cash out

9am Crossfit
2 Rounds for time:
21 Deadlifts, 185/135
7 Overhead Squats, 185/135
*yes you can deadlift more than you can overhead squat, but your limiting weight is your overhead squat…one bar, one weight only for this one. If you can clean it up to the rack after your deadlifts you can take your ohs squat off the rack

For time:
40/30 Calories, Air Bike
20 Ring Muscle-ups (or burpee pull ups or bar mu)
40/30 Calories, Air Bike

3 Rounds for time of:
20 GHD Sit-ups DO NOT DO 60 ghds if you havent before. no exceptions.
5 Wall Walks