6 minutes partner warm up
1 is biking for the entire minute the other is doing russian twists, switch every minute
Then 2 Rounds empty bar
10 Good Mornings
10 Pass Throughs
1 Burgener Warm Up

8 minutes to figure out weights and practice movement for the wod

Wod
200m Run
20 Hang Power Snatch 95/65
200m Run
20 Push Press 95/65
200m Run
20 Hang Power Snatch 95/65
200m Run
20 Push Press 95/65
200m Run

Finisher-
Accumulate, broken up however you want
150 Hammer hits on the tire (try to switch which side you swing the hammer from)
4 Minutes of hollow body hold.

Teams of 2

Partner Barbara straight into another wod

“Barbara” Split how you want, take your true 3 minutes break
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats **REST 3 Mins Between Rounds including the last round

Into
50-40-30-20-10
Wall balls
Row or bike cals

8AM Endurance
5 rounds- 30 minutes total
Minute 1-max reps burpees
Minute 2-max cal row
Minute 3 Max cal bike
Minute 4 Max reps SINGLE UNDERS
Minute 5 Max reps air squats
Minute 6 rest.
**keep a good pace but don’t sprint out the first round.

9am Mobility

10am

Fun solo effort today. If overhead squats are a movement you struggle with change that to front squats.

3 Min AMRAP
21/15 Cal Row
21 Lateral Bar Over Burpee
Max Overhead squats 75/55
REST 3 MIN
3 Min AMRAP
18/13 Cal Row
18 Lateral Bar Over Burpee
Max Overhead Squats 95/65
REST 3 MIN
3 Min AMRAP
15/11 Cal Row
15 Lateral Bar Over Burpee
Max Overhead Squats
115/85 REST 3 MIN
3 Min AMRAP
12/9 Cal Row
12 Lateral Bar Over Burpees
Max Overhead Squats 135/95

Need a little Cardio in your life
These sets in the wod are meant to be at your top effort each round. Depending on what option you pick, here is the effort we are looking for
Bike- Not a beach cruiser pace, if you can talk, you are going too slow
Run-able to talk= too slow.. sprinting until you have to walk=too fast, find a fast pace you can maintain for 800m
Row- Talking? too slow, having to rest because you are going too fast is too fast. Keep a quick pace, a little bit slower than a sprint

Warm up

5 mins of Run/Bike/Row
THEN 3 Rounds 200 m Shuttle Run (2×100 m, increase speed each round)
25 m High Knees
25 m Butt Kicks
10 Walking Lunges

Wod
3 Rounds:
Run 800m For Time
OR 3x1000m Row
OR 3×1 Mile Bike)
**Rest as needed between efforts, dont go much over 1:1 rest to work ratio, but make sure you are fully recovered

Warm up
2 Rounds
3 Mins of Run/Bike/Row
PVC Pass Throughs
7 Pull Ups
7 Dips

Strength
Bench press
10,9,8,7,6,5,4,3,2,1
Try to add weight every set. This takes a little while, keep moving, do one set every 2 minutes.

Wod
3 Rounds
35 Wallballs 20/14
6 Muscle Ups Ring (bar to scale)
5 Ring Dips
*you can stay up on the rings to complete your 5 dips

Scaling
3 Rounds
35 wall balls
10 Chest to bar pull ups or pull ups or 15 banded pull ups or 20 ring rows
15 bench dips