8am Endurance:
Option 1 Run
2×400 with 60 second rest
2×800 with 2 minute rest
Run 1 Mile with 4 minute rest after
2×800 with 2 minute rest
2×400 with 60 second rest

Option 2- Partner endurance
8 minutes at each station (bike, row, ski)
Spend 8 minutes at 1 station before moving to the next
Switch every minute, score is total calories, if there are more than 6 people we will sub the ski.


9am Mobility
Come get bendy, you know you need to.

10am Workout:
Warm Up:
2 Rounds
200m Row
8 Kip Swings
7 Empty Bar Push Press
5 Empty Bar Hang Cleans

“11.5”
20 Min AMRAP
5 Power Cleans 145/105
10 Toes to Bar 15
Wallball Shots 20/14
**with the Open approaching we will start holding movement standards a little higher to get everyone used to what we will see in the Open workouts. Meaning, squats BELOW parallel, FULL extension of overhead movements, standing ALL the way up on deadlifts, etc..**

REMEMBER IF YOU ARE DOING THE NUTRITION CHALLENGE TO HAVE YOUR IN-BODY SCANS DONE BY TODAY

Warm Up:
1 Round
10 Call Row
8 Empty Bar Shrugs
8 Clean High Pulls
8 Hang Power Cleans
8 Front Squats
8 Strict Press

Strength:
Back Squat
EOM For 10 Mins
6 Back Squats 80%

Workout:
15-12-9
Hang Squat Cleans RX-135/95 INT-95/65
Bar Facing Burpee
REST 3 MINS
15-12-9
Bar Facing Burpee
Push Jerk RX-135/95 INT-95/65

Warm Up:
16 Min EMOM
8 DB Hang Clean and Jerks 53/35
12/8 Cal Bike
6 Bar Over Burpees
8 KB Swings 53/35

Workout:
3 Rounds
10 Deadlifts 275/185
50 Double Unders

INT. Version:
3 Rounds
10 Deadlifts, 185/135
50 Double Unders-Single Unders

Beg. Version:
3 Rounds
30 Dumbbell Deadlifts 50/35
50 Single Unders

This workout should be FAST, as in 3 to 5 minute fast. Decide on a deadlift weight you can do all 10 unbroken for ALL 3 rounds. If you are between double unders and single DON’T spend too much time trying to link them together today.

Extra Work:
30 Man Makers for time 50/35

Warm Up:
3 Rounds
50 Single Unders For Everyone
7 Squat Therapy Reps
100m Run
7 Sit Ups
7 Hand Release Push-Ups

Workout-
Our friend Dom is shipping off to the Navy tomorrow. Here is a workout he wrote for all of us to try. Thanks Dom! See you after boot camp!

WIth a vest
T- 19 Toes To Bar
H- 19 Second Hand Stand Hold
E- 19 Clapping push ups

D- 19 Deadlifts (heavy)
O-19 Overhead Squats (you are responsible for changing weights)
M- 19 Man Makers

Extra. Run 1 mile for time!

Warm Up:
2 Rounds
100m Run
7 Empty Bar Back Squats
6 Good Mornings
10 Lunges
5 Strict Press
THEN AS A GROUP 8 Min Barbell EMOM
-5 Clean High Pull
-5 Power Position Clean
-5 Front Squats
-5 Tall Split Jerks

Workout:
Clean & Jerk 2-2-2-2-2-2-2
Working to about 70-85% of your 1RM. To have an idea of your numbers put 85% as your last set and work backwards through the 6 previous sets off of the weight jumps you normally make.
****If you want an extra challenge add a 3 second pause in the bottom of your split jerks.