Warm up
3 Rounds
Run 200
10 Good mornings with an empty bar
5 air squats against the wall with the 2 second gold

Strength
Tempo Deadlift EOMOM 10 minutes
3 (one rep higher than last week) tempo deadlifts at last weeks weight
*if last week was struggle use the same weight this week because its an extra rep, if last week felt good go up a little bit

Wod
16 Minute Amrap
15/10 cals bike or row
20 wall balls 30/20
2 rope climbs
*wall ball weight is 30/20 today. use those weights if you can through the rounds only splitting that up once
*there will be enough separation, especially after the first round, so there shouldnt be a wait on the ropes.



Extra work
5 sets of 10 each of
dumbbell curls
tricep extensions overhead with single DB

Warm up
2 Rounds
8 push press
8 push jerks
8 hang clean to split jerk

Strength
split jerks from the rack 6 sets of 2 increasing weight each round.

Wod 18 Minute AMRAP (3 Rounds, 6 minutes per round no breaks)
2 Minutes max reps hang cleans 185/125
2 Minutes max reps burpees over your bar
2 Minutes max cals on bike, ski, or rower

Scaling
-Pick a weight for the hang clean where you can around 5 unbroken the first set of each round
-burpees over your bar are burpees over your bar, try to be efficient as possible, no extra steps, walking around, get down to the ground if you are tired instead of standing still, at least you are halfway done with the burpee if you are on the ground
-if bike or rower is a strength for you, really push this portion, but keep in mind you have a heavy pull coming up in the clean right after
-for this wod you are starting with a pretty heavy lift, not meant to be a weight thats done 20 times unbroken.. heart rate will be up, then you are moving to burpee.. just keep moving, then onto some cals.
-this one will be tough to pace, can you keep a steady pace on the rower or bike and get a decent amount of cals in without being in the red the whole time? The heavy lift is going to throw you off but don’t just throw that 2 minutes away. get used to lifting something heavy then being able to move quickly on two body weight movements

Extra work outside or inside if there is time
3 or 4 unbroken sets of the following complex, rest as needed between sets

6 Toes to Bar
4 Pull Ups
2 Chest to Bar Pull Ups
1 Bar Muscle Up

**still working on any of the movements above?
do the movements you can unbroken then take a few minutes to hit some progressions for the movements you are still learning

Sunday Funday
Partners!
Wod 1-
8 minutes You go I go
Outside
6 KB swings
6 KB squats
Run 150

Wod 2
9 Minutes You go I go
8 Burpees
8 Pull ups

Wod 3
10 Minutes (split work as needed)
20 single DB snatches
20 Wall balls

Endurance 8am
1 Mile time trial to start. remember to write your time down
Short break then
Teams of 2
Row 4000 switching every 500m
Bike 160 switching every 20 cals (or two teams can use ski ergs)

9am 10am
25 Clean & Jerks, 95/65 lbs
4 Rope Climbs, 15 ft
20 Clean & Jerks, 95/65 lbs
3 Rope Climbs, 15 ft
15 Clean & Jerks, 95/65 lbs
2 Rope Climbs, 15 ft

Rest 5 Minutes
21-15-9 reps, for time of:
Front Squat, 115/75 lbs
Ring Dip

Rest 5 Minutes

3 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15/10 cals

Warm up
3 Rounds
Run 200
10 empty bar back squats
*If you are here early roll out those legs and get some air squats holds in to get ready for these back squats

Strength
5×5 back squats at 90 percent of your new 5 rep max
*do a few warm up sets of 2 or 3 reps building up to your backsquat weight then get after it.

Wod
16 Minute Amrap
12 Ground to overhead (snatch or clean and jerk) 95/65
10 Front Rack lunges
8 Handstand Push ups
6 Ring Muscle ups

Scaling
16 Minute Amrap
12 Ground to overhead at a lighter weight
10 lunges with your bar or with 2/1 dumbbells
8 Db push press or inverted hspu from a box or 30 sec handstand hold
6 Chest to bar pull ups/pull up/or ring ring rows and 6 ring dips banded or not banded

*two higher skill movements paired with manageable weighted movement. After a weight/squat heavy this is the type of wod where it wouldn’t be a bad idea to practice that next level of skill and not worry about your final score.
Example. If you always use dumbbell presses for a handstand push up sub try inverted handstand push ups off a box. yes it takes a little longer to get on and off the box but you are practicing getting upside down.
If ring or bar muscle ups are something you are still working on give the bar muscle ups off a box a try.
*what if you are comfortable getting 1 or 2 muscle ups a round? Go ahead and change the number from 6 to 2 and get through rounds or do 1 or 2 without a band then hop into the band.
*working on pull ups still? change it up. If you are always banded or on rings switch to jumping and concentrate on letting yourself down slower. control the negative part of it.
It’s ok to SLOW IT DOWN some days. Yes intensity is king, but longevity is the ultimate goal. 5 or 6 days a week of all out metcons isn’t sustainable. Most people will end up self regulating because your body wont let you hit the wods friday as hard as you hit them monday. I totally understand the 5 or 6 days on, 1 day off schedule and not getting or even wanting that mid-week rest day, just keep in mind it’s ok to slow a couple of these workouts down and treat them more as skill sessions.