Warm up
15 Fast Burpees, then:
3 Rounds*
10 Step Ups (w/ DB in round 4)
8 Kip Swings (kipping pull ups on R3-4)
6 Power Position Squat Cleans + Split Jerk with a Pause in the catch of the jerk* *Start with an empty bar and add weight for rounds 2-3

You will have time to get some weight on your bar for c+j
30 minute STRICT cap on entire wod. Do

3 Rounds
8 Single DB Step Ups
4 Chest to Bar Pull Ups
8 Single DB Step Ups
4 Chest to Bar Pull Ups
8 Single DB Step Ups
4 Chest to Bar Pull Ups
2 Squat Clean and Split Jerks 75-85%
Rest 2:00 between rounds

After the 3rd set of C&Js athletes rest 3:00 and then move onto the next 3 rounds.3 Rounds
12 Single DB Step Ups
5 Chest to Bar Pull Ups
1 Squat Clean and Split Jerk 85%+
Rest 2:00
Box/DBs: 24/20”, 50/35lbs

Scaling
DB step ups are meant to be one set every time.
Chest to bar should be 1 set in the first half, and 1-2 sets in the second half. Scale to chin over bar or assisted strict pull ups before reducing reps.
***30 Minute cap

Warm up
3 Rounds
10 Air squats
200m run
10 Sampson stretch steps

*time to warm up for back squats

Strength
10 Minute EMOM
(1 rep) of 1 and 1/2 back squat
Rep is all the way down, back to just above parallel, back down then all the way up. Its not a bounce out of the bottom, its a controlled movement the whole time

Wod
AMRAP 1:30 x 4
18 Alt. DB Snatches 50/35lbs
Max Rep Burpee Box step Overs 24/20″ (both feet hit the box)
Rest 1:30
start over each round

Extra Outside
until 3000m row is finished

1:00 @ 22-26spm

1:00 @ 26-30spm

0:30 @ open spm
Rest :30

4 rounds
run 200 m
5 Overhead squats with pvc pipe
5 snatch balance with bar or pvc
10 pass throughs

Take time working on your overhead squat for this longer wod. If you feel like it’s more beneficial for you to do front squats rather than overhead squats switch the wod to front squats.

AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 185/130lbs

Rest 3:00
AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 155/105lbs

Rest 3:00
AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 135/95lbs

Rest 3:00

AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 95/65lbs

*60 reps and higher would be a score to shoot for

Scaling

• Run: Should not exceed 2:30 for anyone but should be sub 2 for most, otherwise scale the distance.
•  Machine subs: 500m Row/Ski

Overhead Squats: Each set should get lighter and allow for more reps, with the first bar being pretty challenging

Warm up then Wod today. We will be getting time to practice bar muscle ups progressions and pull up progressions.
20 Band Pull Aparts
20/15 Calorie Row
20 PVC Pass Throughs
20/15 Calorie Row
20 PVC Overhead Squats
20/15 Calorie Row
10 DB Front Squats
10 DB Push Press
10 Gymnastic Kips

This next piece can be a warm up for those with bar muscle ups and for others will allow time to work on some muscle up progressions or pull up progressions. We are all at different levels, no pull ups? no problem, work on the kip

BMU Skill DayEMOM 9 Minutes
Min 1-3:
3 BMU Kips, performed as singles
Min 4-6:
2 BMU Kip + Knees to Bar
Min 7-9
1-3 Perfect Bar Muscle Ups

If you are working on pull ups we are going to practice just kipping, a reasonable amount of kip swings every minute on the minute

Wod
Misfits 21.7
For Time
21 DB Thrusters
12 Bar Muscle Ups
15 DB Thrusters
9 Bar Muscle Ups
9 DB Thrusters
6 Bar Muscle Ups
12 Minute Cap DBs: 50s/35s

Sub for bar muscle ups is burpee jumping pull ups.
This should be a little “Fran” like. Dbs and muscle ups (or scale for that) will slow you down but keep that intensity.

Sunday Funday
Going to cap this one at 35 Mintues

Teams of 2
150 Wall Balls
150 sit ups
100 Cals on a machine
50 push press 155/115
25 Man Makers 50/35

Looks so easy.

Sundays are busy. Lets get a few teams outside please.