Weight vest Wednesday. Don’t forget to purchase your amazing Train Harder patches. Only 25 available $9.

Warm Up
2 Rounds 12 PVC Good Mornings
10 Cossack Squats
8 PVC Pass Through
6 Ring Rows

Strength-
2 Rounds Empty bar or light weight to get warm
10 clean grip high pulls
10 power position power cleans
10 hang position power clean
10 shin position power cleans

Then 20 minutes to slowly build up to a 2 rep touch and go max power clean

Wod-
VESTED ( Vest OPTIONAL)
24-18-12
Kettle swings 55/35
Reverse Lunges with your kettle bell
300 M Row
Between Each Round AND at the end (3 rowing intervals total)

Warm up
2 Rounds
10 Air Squats
6 Burpee Broad Jumps
10 Kip Swings
6 Cal Bike

Skill- 15 minutes double under practice or if you have your doubles
-take attempts at max unbroken double under, write score on the board
OR if you have 100 unbroken doubles go for max unbroken TRIPLE unders.

Wod
“Nicole”
20 Min AMRAP
400m Run
Max Unbroken Pull Ups

*Max pull ups means hang up on the bar and do pull ups as long as you can, when you drop, go run 400m.
this wod can be done with ring rows as well. Set yourself under the rings, feet way out in front you, to make a difficult ring row for yourself. Perform max ring rows until you have have to stop or let go of the rings, when you stop go run.

Warm up
Group Dynamic Warm Up- 2 Rounds
Air Squats
Hip Circles
Duck Walk
Arm Up/Downs
Across Body Swings

Strength-take 3 or 4 sets to build to your working weight of 80 percent, practice the timing of the tempo.
Tempo Front Squat 5 sets of 2
3 Seconds Down
3 Second Held in the Bottom
Drive up fast
80% of 1RM

Wod-Light and fast, keep moving the whole time, legs and shoulders should be burning. Same bar for all 3 movements.
12 Min AMRAP
4 Push Press
8 Sumo Deadlift High Pull
12 Front Squats (RX 75/55 INT 65/45 55/35)

Partners Wod
3 Rounds
200m Buddy Carry (Or Partner barbell carry)
20 Burpee Over Partner

THEN 10 Rounds
8 Synchro Pull Ups
12 Synchro Push Ups

If the synchro work isnt happening split 10 rounds of work however you want, 1 partner working at a time, but the reps go up to
16 Pull ups (sub jumping pull ups)
24 Push ups.

8am Endurance- Option 1
Run 5k or Row 5 OR OR OR Run 5k then row 5k with no break in between
Option 2- 25 Minute Partner sled push Guys use 1 45 pound plate, girls use empty sled. Each down and back counts as 1 rep.

9am Mobility

10am
Partner Mash Up: split work how you want
10 Min AMRAP 2,4,6…
Burpee C2B Pull Ups (do a burpee under a bar, jump up and do c2b pull up)
Shoulder to Overhead (RX 135/95)
Rest 3 Mins
10 Rounds
12 Slamball Over Shoulder (70/50)
50m Sled Push
Rest 3 Mins 1,000m Row