Warm up for you final try!
Final 5 rep max test. Congrats everybody on your PR’s

Wod
30 Clean and Jerks 135/100lbs *4 Chest to Bar Pull Ups every minutes starting at 0:00.

Scaling using bands or ring rows and weight
*focus on fast transitions. Weight should be doable fast singles or sets of touch and go depending on how would normally approach the Grace workout.
Move the bar quick, its meant to be moderate to light weight so scale accordingly. Practice fast, proper set ups before the wod. We don’t want to see a Romanian Deadlift followed by a muscle clean, followed by strict press.
Just set up quick and perform explosive, fast and efficient movements

Extra
4 minutes times 2
rest a few mintues between efforts
25/25 bike cals
Max 100m intervals carrying the heaviest slam ball possible

Wear your Train Harder gear. Going to try and get a lot of pictures tomorrow.
Teams of 2
200 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.

Endurance
Test 5k run. solo. you are on your own this week. no partners, your friends just became your biggest competition

9am and 10am
Chipper wod time capped
80 Cals
70 wall balls
60 lunges
50 ALT db snatches
40 doubles
30 DB push press (15 each arm)
20 burpees
10 single db devil Press

Warm up
3 Rounds
5 pull ups
10 push ups
15 squats

Strength
5×5 bench press… what???
Yes we are benching today
Or get one more session of 5×5 squats in at or around 90 percent…
MONDAY IS THE LAST DAY OF THE CYCLE. YOUR FINAL 1 set of 5 max

Wod
AMRAP 10 Minutes
4 Bar Facing Burpees
2 Power Cleans 185/125lbs
2 Muscle Ups

**Muscle up sub 4 pull ups, 4 dips (no bands on the dips on the rings if you are using rings, jump up and let yourself down slow or do bench dips

Extra Work
12 Minutes every other minute
10 Toes to bar or knee raises even minutes
5-10 pull ups odd minutes

Warm up
2 Rounds
7 of each movement in the strength section
AND 7 strict press to get those shoulders ready for the HSPU or variation.
We will give you time to get some weight on your bar for the first movement of the strength.

EMOM 12 – adding weight each movement, this is not for a 1 rep max, moderately heavy weights. Really hard work, with a pretty short rest.
Minutes 1-4: 3 Power Position Squat Clean
Minutes 5-8: 2 Above Knee Squat Clean
Minutes 9-12: 1 Below Knee Squat Clean (just off the ground)

EMOM for 16 minutes, rotating movements
1: 12 Pistols or 24 air squats
2:10 burpees
3: 8 strict HSPU or sub kipping HSPU or dB press
4: Max Distance 10m Shuttle Runs
*** Score is your reps of shuttle runs, every 10m is a rep

Want to get warmed up for those pistols. This is a good video!