Warm up
2 rounds 150m Row, 10 PVC Good Mornings, 8 Lunges, 10 doubles or attempts

Strength-
As a group- We will do 2 sets of 10 deadlifts with only 10’s are on your
On your own do 2-3 more sets to work your way to your first working weight.

Then 5Reps @75% 3@80% 5@75% 3@85% 5@80% 3@90%
Use your correct the percentages. this should be heavy. Don’t “Save it for the wod.” The wod is a sprint

Wod- Review KB snatch before wod- this wod is a sprint
21-15-9
Ring Dips
KB Snatches Alternating (53/35 rx -35/25 int -25/20 beg)
**20 Doubles between Each Round including after the round of 9

Hero Wod
“Abbate”
1 Mile Run
21 Clean and Jerks 155/105
800 M Run
21 Clean and Jerks 1 Mile Run

This is going to be tough, scale appropriately.

Endurance

Two different endurance choices
Option one, if you want to get running in
Run 1 mile slow, Rest 5 Minutes, Run 1 mile slow, Rest 5 minutes
Run 1 mile at your fastest pace

Option 2-
30 Minutes Emom
Minute 1- 10 bike cals
Minute 2- 10 Burpees
Minute 3- 20 second plank hold
Repeat for 30 minutes

10am Partner Wod
Partner, 35 Minute running clock,
42-30-18
Hang power cleans 115/75
Wall Balls 20/14 cals on bike

REST 3 Minutes,

42-30-18
Deadlifts 225/155,
HSPU
Cals on rower.

If you finish go back to first wod and do 21-15-9

warm up
400m Run
10 Pvc Pass Throughs
6 PVC Around the Worlds Each Side
7 Push Ups

Grab your favorite bar for a barbell warm up emom
Minute 1- 10 snatch grip high pulls
Minute 2- 10 Muscle snatches
Minute 3- 8 power position power snatch
Minute 4- 8 Hang power snatch PLUS overhead squat
Minute 5- 8 snatches from the shin, full squat if you can

Strength-

Snatch 5-5-3-3-2-2 60-65-70%

“Marguerita”: WATCH THE DEMO VIDEO BELOW
“Marguerita”: 50 Rounds (Rx/Int 50 Beg 30 Rounds) for Time
1 Burpee
1 Push up
1 Jumping Jack
1 Sit up
1 Freestanding Handstand hold for 1 seconds(Int 1 Kick to wall Beg 1 Standing Pike Press)
PLEASE WATCH THIS DEMO VIDEO OF ONE ROUND OF THE MOVEMENT
You are going to get dizzy on this one.

Skill
15mEMOM
Minute 1-7 Good Mornings (Can be weighted)
Minute 2- 8 DB Shrugs (50/35)
Minute 3-10 Cossak Squats (demo video)

Go over deadlift and thruster with your coach, for this WOD, CHANGING YOUR WEIGHTS between the thruster and deadlift is part of your time. Have your weights ready.

For Time:
55 Cal Bike
44 Alt. DB Hang Snatch (50/35)
33 Thrusters (95/65)
22 Deadlifts (225/155)
11 Ring Muscle Ups (Sub 22 chest to bar pull ups or 44 ring rows)