Warm up
Run 200
10 Inch worms plus push ups
15 strict pull ups or variation
10 inch worms plus push up
Run 200

Grab a bar, with a light weight as a class we will go through 3 rounds of tempo deadlifts 3 seconds up, 4 seconds down
Then
12 Minutes EoMOM (6 rounds total)
2 Tempo deadlifts at the above tempo
*work at moderately heavy weight, its only 12 lifts but we don’t do tempo deadlifts that often.

Wod
Run 400m
15 DB Clean and Jerks 50s/35s
200m DB Front Rack Carry
Rest 3:00
Run 400m
15 Double DB Snatch 50s/35s
200m DB Farmers Carry
Rest 3:00
Run 400m
15 DB Front Squats 50s/35s
200m DB Overhead Carry

*scaling will vary- if you get to any of the carries, especially overhead, and two dumbbells is too much, scale to 1 DB
*Double DB snatch video below

Extra work today. Accumulate 7 minutes of plank.

Extra work
6×100 sprint down the side of building. sprint down, walk back. do this with some friends so you can race.

Warm up
10 Burpees
Then 2 Rounds
10 Jump squats
10 ring rows
100m Run
Then 10 bupees

Strength 20 Minutes
Find 5 rep max back squat.
That will look something like this
10 reps empty bar then at a very light weight, a few sets of 5-7 building to that heavy weight, then take your attempts at a 5 rep max. Get a “safe weight” so you have something to work off in the future, then go for that big set that you know is going to be a fight. going to keep you moving on this. We will have days in the future that will be all strength, the entire hour. this is not that day.

Wod (starts at 30 after, have your equipment ready)
5 Minutes AMRAP x 3 (2 Minute rest between amraps)
Row 500/400 OR Run 400 Or Ski 500/400 or Bike 30/20
60 Doubles or singles
Max Reps Power Cleans 135/95

Scaling
-Row, bike, ski or run exactly 2 minutes or numbers listed above, whichever comes first.
-jump rope 1 minute or until you get the numbers above, whichever is first
Power cleans for the remaining 2 minutes at a light, moveable weight.

EXTRA WORK OUTSIDE
Benches will be out there for quality, not speed
8 sets of 5 double DB bench press
7 Toes to bar or knee raises between sets

Warm up
Then 3 rounds
Run 100m
5 push press empty
10 Empty bar thrusters

Strength
Push Press
Warm up to your 60 percent. shouldnt take long
Then 10 minutes emom
3 Push press at 60-65 percent of max push press light and quick

Wod
14 Minute Amrap *going to score this one for total reps
30 Alternating Single DB step ups 50/35
10 Handstand push ups
30 Alternating db snatches 50/30
10 Handstand push ups

Scaling
30 Alt step ups with no weight or lighter weight
10 single arm DB push press (5 each side) or 10 push ups or 30 second handstand hold
30 alt DB snatches
10 single arm Db push press or option above

*Why are we scoring this as reps vs rounds? Because we won’t get that many rounds in. this workout is almost like a doing a couple chippers back to back.

It’s getting nice out. Time to use the outdoor space for extra work if you want it. Get out there, get some fresh air and get fit. Extra work today is for quality and technique not for speed.

Extra work
5 rounds
5 strict pull ups (jumping pull ups with a slow decent if you are still working on strict pull ups
5 Strict toes to bar or strict knee raises, slow and controlled

Sunday Funday…
Be kind to your dumbbells… they are so kind to you.

Wod 1-
8 Minutes
6 Double DB squat clean and jerks from the floor (these are tough)
8 Burpees
10 Chest to bar pull ups

Wod 2
10 Minutes
6 Devil Press
8 dball over shoulder
10 step ups with dball

Wod 3
10 Minutes
6 DB thrusters
8 slam balls
200m run

8am Endurance-
Row and run time
40 cal bike or ski buy in
Row 800, run 800
row 400, run 400 x4 (repeat this sections 4 times
row 800, run 800
40 cal bike or ski cash out

9am and 10 am

6 rounds for time of:
15 Wall Balls, 20/14 lbs
8 Kettlebell Swings, 70/53 lbs

REST 5

21-15-9 reps, for time of:
Knees-to-elbow
Push-up
Calorie

Rest 5

3 Rounds for time
10 Front squats from the ground 185/135
30 doubles