Wod 1- 10 Minutes Alternating Rounds
5 Pull ups
10 push up
15 Squats
*pick a scaling option that lets you finish a round in under minute

Wod 2
10 Minute Amrap Split how you want
12 no drop Power cleans 135/95 *no drop means hang onto the bar, touch and go and lower your last rep to the ground
12 Burpees over you bar

wod 3- 8 minute Amrap
1 Partner works on the barbell while the other partner farmer carries. Switch after every farmer carry.
*barbell amrap is the score that counts
9 Thrusters
9 toes to bar

8am Endurance
You know who needs to get better at running? everyone. You know how do that? By running
With a partner, you go i go
4 200m (2 each)
4-400M (2 each)
2-800 m (1 each)
2- 1mile (1 each)
2-800m ( 1 each)
4-400m (2 each)
4- 200m( 2 each)

9am and 10am
21-15-9 reps for time of:
Pull-ups, strict
Kettlebell Swings, 70/53


40-30-20-10 reps for time:
Double-unders
Sit-ups

3 Rounds for time of:
21 Front Squats, 115/75
15m Handstand Walk
9 Power Snatch, 115/75

3 Rounds
200m Run
10 Jumping Lunges
3 Wall Walks
Then
10 Jump and Land in Split Jerk Stance w/o Barbell
10 Jump and land w/ Barbell 10 Light Split Jerks (Pause in the catch)

Every 3 Minutes for 18 Minutes
3 Split Jerks 60-80% (Form Focus)

9 Rounds
5 Bar Facing Burpees
5 STOH 135/95lbs
Time Cap: 10 Minutes

Target Score: 5-8 Minutes
Fire breather score: Sub-4:30

The stimulus today is for athletes to set themselves on fire and try to finish before they completely burn up. This is a Metcon equivalent of bike sprints.

Extra work
Every 3 Minutes for 12 Minutes 18/12 Calorie AAB

Weakness Warm Up:
Pick one of the following:
100/70 Calorie AAB
2K Row/Ski
1 Mile Run
10 Minute Cap With the weakness warm up the goal isn’t to try and necessarily PR but get more comfortable on “longer” monostructural tests. Be steady for the first 3/4’s and then if they’re feeling good, to end strong, or merely finish if you are not.

Every minute for 3 minutes
6 Scap Pull Ups into 2-6 Strict Pull Ups
then,
Every Minute for 3 Minutes
7 Gymnastic Kips
then,
Every :30 for 1:30 3-5 Traditonal Kipping Pull Ups

Wod- We are going to ask you your “game plan” before you start this wod whether you are doing chest to bar pull ups or a variation of a pull ups. Stick with your plan. 99 percent of us will not be going unbroken on this and for those that can it’s probably not the best idea.


For Time
18 Chest to Bar Pull Ups
35 Wallballs 20/14lbs
15 Chest to Bar Pull Ups
30 Wallballs 20/14lbs
12 Chest to Bar Pull Ups
25 Wallballs 20/14lbs
9 Chest to Bar Pull Ups
20 Wallballs 20/14lbs
6 Chest to Bar Pull Ups
15 Wallballs 20/14lbs

Target Score: 12 – 18 Minutes
Fire breather score: Sub-10 Minutes

Scaling
Chest to Bar Pull Ups: Should never exceed 3 sets, scale to pull ups, jumping pull ups or rings rows if you need to
Wallballs: Should never exceed 4 sets in any round

2:00 4-way Banded Glute Activation, 5 steps per direction + 3 squats after each direction
20 Lateral Squats
30 Russian KB Swings 53/35lbs
Then,
EMOM 5 Minutes, both in the same minute
Run 100m (increasing speed and running hard for at least he last 2 minutes)
6 Explosive Jump Squats

Strength is an all day event today.
***EVERYONE keep your box height at 20 inches or lower (jump to plates for lower) OR just jump as high as you can for 5 reps after every squat. It ‘s week 2 of Post Activation Potentiation (an explosive movement after a heavy lift)
You are not trying jump and tuck your legs up like you are trying to get on top of a very tall box. You are trying to jump as high as you can. jump way above the 20 inch box and land on it. theres no reason to use a higher box on this jump. You can even jump as high as you want without a box.

Back Squat
5-5-3-3-3-2-2
Immediately after each set, perform 5 explosive box jumps.
Rest 3-5 minutes after the box jumps. Start at 75% and add weight each set, ending at a heavy double or 2RM. Goal: sets of 3 are slightly heavier than last week. Attempt to hit the set of 2 you hit last week for 2 sets, or heavier (may go for 2RM if it feels good).

Extra work- Please pull the rowers outside if you are going to do this

5 Rounds (15 minutes total)
2:30 Row for Distance
Rest :30
R1-R2: 20-24spm
R3-R4: 26-30spm
R5: Open