3 Rounds
20 Double Unders
12 HEAVY Russian Swings
8 Scap Pull Ups
10 Empty Bar Low Hang Squat Snatches

Strength
Below the Knee Hang Squat Snatch 2-2-2-2 (75 percent of 1rm, drop and reset between REPS) rest 2-3 minutes between sets
*not from the floor, just below the knee

Wod
27-21-15
Pull Up *scale banded pull ups, jumping pull ups or ring rows
Overhead Squat 75/55lbs

This one is all gas pedal. 5 minutes-ish or less

Scaling-
Pull Ups should not take more than 2:00, 1:30, and 1:00 in each respective round. Athletes should be able to do nearly half of the round of 27 before coming off the bar, otherwise scale reps to 21-15-9 or less. -Athletes should be able to do at least 20 unbroken OH squats at whatever weight you pick. Otherwise reduce it further. If mobility is the limiting factor, athletes can front squat.

Extra, grab a rower and head outside for this extra cardio piece.
For Time
200m Row
400m Run
200m Row
Rest 3:00
200m Run
400m Row
200m Run
Rest 3:00
200m Row
400m Run
200m Row

Little Thursday pump session

Warm up
Amrap 5 Minutes
10 Cals
20 Air Squats
10 lunges

Alternating Every 3 Minutes for 30 Minutes (5 rounds each) alternate between:
a)10 Heavy Back Squats 70 to 80 percent even if you have to rerack briefly.
*newer athletes adjust reps to 7 or 8 and/or a lower percent.
b) AMRAP 3 Minutes 15 Push Ups 15 Bicep Curls
*In one 3 minute window athletes perform 10 heavy back squats out of a rack and then rest the remainder of the 3 minute window. In the next 3 minute window, they perform the AMRAP. Alternate back and forth for 30 minutes, or 5 rounds of each. Athletes may add a deficit to the push ups if desired/able.
*** This is 50 back squats. Think about your weight on this one. Newer athletes adjust reps for less volume. 8 or 7 per round.

Extra
3 rounds
Max reps til failure overhead tricep extension
Max reps double DB bench press

*should be pretty heavy, shooting for just over 10 reps

Lets have some fun with 20 Bar Facing Burpees, race your friends (SEND IT)
Then 2:00 Banded Front Rack Stretch (per side)
Then 7-5-3 DB Squat Clean Thrusters
Rest :30 after each set

Strength Pause Front squat
5 sets of 3 AHAP *you can build between sets

Do your extra work today listed after the workout. We are working on pull ups. A row is a form of pulling. any extra pulling work will help you with your pull ups.

Wod
AMRAP 6 Minutes
9/6 Calorie Assault Bike or rower
6 DB Thrusters 50s/35s
3 Devils Press 50s/35s
Rest 3:00
AMRAP 4 Minutes of the same
Continuing where you left of

EXTRA DON’T SKIP-
3x 1 minutes of max reps renegade rows. rest 2-3 minutes between rounds
Don not rotate your torso excessively as you perform renegade row. Lighter DBs is better today – they’ll get tough!

800m Run or 1000m Row Then
10 Snatch Deadlifts*
10 Snatch Pulls
10 OHS
5 High Hang Squat Snatch
5 Low Hang Squat Snatch
5 Squat Snatches *All done with light weight

Strength
8 sets of 1 Snatch at 80 to 90 percent. A few sets to build to that then keep it heavy.

AMRAP 3 Minutes x 4
25/20 Calorie Row or bike
max reps DB snatches alternating in remaining time 70/50
Rest 3:00 between rounds
*score is DB snatches

*Athletes should have at least 1 minute left for dumbbell snatches. Some will have much longer. Cals may need to be adjusted for scaling. Practice a row or bike interval to be sure you have time for the rope works

Every 3 Minutes for 9 Minutes
2 Wall Climbs
12 Jumping Lunges
2-way wrist stretch
DB snatches in remaining time
*figure out which version of the handstand you are doing

Will take a few mintues to warm up to your clean weight for the wod

Wod First today
5 Rounds
25 foot HS Walk
20 Single DB Box Step Ups 24/20″ with 50 or 35
3 Power Cleans 205/140lbs
**Scaling: -HS Walk: may reduce distance to take no more than :45 per round, or substitute 2 Wall climbs for the HS walk or 5 handstand push ups, 5 handstand push ups off a box, or 7 double db seated press on your back
**In morning classes leave a lane down the back of the gym for handstand walks, be careful. Night classes, when Weightlifters are there, we can leave a lane down either side of the gym.


Power clean weight should be heavy and can be done as touch and go or as quick-moderate speed singles.

After wod work
4×12 (6/leg) S-Leg Double DB RDLs
*you will get out of these of RDLS exactly what you put into them. Treat this as a strength session rather than just going through the motions.