8am Endurance option 1 Run option
800×2 with 3 minute rest
400×4 With 2 minute rest
800×2 with 3 minute rest
OPTION 2
Partner wod
20 Rounds (10 rounds each) of :45 second row sprints with 15 second transition time. I go, you go
REST 5 Minutes
Max effort partner bike for 5 minutes. One partner works at a time

9 am mobility



10 AM
Warm up solo
12-9-6
Pull ups
Empty Bar Thrusters
Empty Bar Snatches

Wod With a partner
40 Thrusters 95/65
400m Run
30 C2B Pull Ups
400m Run
40 Thrusters 95/65
-REST Exactly 5 MINS-

15 Minutes to Warm up to and find a 1RM Clean and a 1 RM Snatch. One partner does one movement, one partner does the other

Warm up
8 Min Run/Bike/Row
THEN 3 Rounds
10 air squats
8 stiff legged deadlifts, empty barbell
8 good mornings, empty bar
8 broad jumps

Deadlift
3-3-3-3-3-3 Work to end around 85%

Wod
6 Minutes Amrap
12 Dumbbell Snatches 70/50
200 M Run (sprint this)

Rest 3 Minutes

6 Minute Amrap
3 Man Makers 70/50
6 pull ups
200 M Run

Warm up
9 Warm Up Minute Emom
Minute 1- Hollow hold as long as possible
Minute 2- Superman as long as possible
Minute 3-8 squats with 3 second hold

Strength-14 minutes
Every Other Minute on the Minute
6 Back squats at or above 80 percent of your 1 rep max


15 Minute AMRAP
50 Double Unders/75 Singles
15 Toes to Bar
10 Burpee to Target

Warm up
4 rounds of 5-10-15 Pull ups push ups squats

Strength
Bench press and Weighted Pull ups (hold dumbbell or wall ball with your feet)
5 sets of 7 bench press, immediately after bench max reps in a one minute of weighted pulls ups. Recover 3 to 4 minutes and start your next set. Looking for basically full recovery on this.


VESTED:
4 Rounds
400m Run
2 Rope Climbs
1 sled push halfway down and back
100 M Farmer with 50/35 each hand (all the way down and back)

Warm up- 5 minutes of bike or row
Then one round together reviewing points of performance and 2 on your own
10 Deadlifts
10 Push jerks
10 Front Squats

Get your team ready and bar ready. Try to keep it to 1 bar per team. If thats not possible, not more than 2 bars per team. We will time cap this wod. If one teammate can not run they row until the other two teammates are back from the run

Teamed Up Tuesday:
Teams of 3
400m Team Slamball Run
60 Deadlifts(115/85)
60 Front Squats
60 Push Jerks
400m Team Slamball Run
50 Deadlifts(135/95)
50 Front Squats
50 Push Jerks
400m Team Slamball Run
40 Deadlifts(155/105)
40 Front Squats
40 Push Jerks
400m Team Slamball Run
30 Deadlifts(175/125)
30 Front Squats
30 Push Jerks