8am Endurance
Option 1- Run only 8×400 on the post office road, 90 second break between run
Option 2-
Run 1 Mile, Bike 5 miles, Run 1 mile

9am Mobility

10am
Parnter Wod
3 Rounds
30/20 Cal Bike
20 Burpee Box Jump Overs

Rest 3 minutes

3 Rounds
24 DB Deadlifts
18 DB Front Squats
13 DB Push Jerks (rx 70/50)

Rest 3 minutes

3 rounds
30/20 cal row
30 Burpees
30 wall balls 30/20

Warm up and skill work, meet at the board at the top of the hour, warm up starts at 5 after
The moment you have all been waiting for. Going to work those biceps and triceps
20mEMOM
1- 5 DB Curls Each Arm
2- 8 DB Tricep Extensions
3- 15 Jumping Jacks
4- 6 DB Rows Each Arm
5- REST

at 30 after meet at the board to go over movements

18 Minute Amrap-
12 Alt DB Snatch 70/50
12 Burpees,
24 doubles
run 200

Warm up: Group Mobility

Optional Strength

Optional Strength: Push Press 5-5-5-3-3-2-2 70%-75%-80%

Wod-

Row 5k, Bike 5 miles, or Run 5k

Warm up
3 Rounds 200M Run
10 Ring Rows (Everyone)
10 PVC Pass Throughs
10 PVC Good Morning
5 push ups

Vested HALF MURPH
800m Run
50 Pull ups
100 Push Ups
150 squats
800m Run
**Can Partition The Middle Section
Would suggest 10 rounds of 5 10 15
Scaling can be ring rows or jumping pull ups for pull ups and knee push ups for push ups.

Skill/warm up
10mEMOM
1- 10 BirdDogs Total. demo here
2- 8 Supermans
3- 12 Hip Circles 6 In 6 Out
4- 100m Run
5- 30 Sec Plank

Wod

SCALE ACCORDINGLY
28minute EMOM
Minute 1-6 Deadlifts RX-225/155 INT-205/135 BEG-185/115
Minute 2- 200mRun
Minute 3-6 Back Squats RX-225/155 INT-205/135 BEG-185/115
Minute 4-Rest

We can set up bars on the rack to back squat BUT the Rx way to do this would be to take it from the ground and rack it on your own back. UNLESS YOU HAVE COMPLETE CONTROL OVER THE BAR do not try that. During the wod is also not time to do that. I would rather have bars set up all over the place (on the floor and in the racks) than have someone hurt themself.