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.

Partner Warm up
4 Rounds P1-Rows 250m P2-Holds Wall Sit
Get there on time today. Getting a lot of work done today

ST: Back Squat 6@70% 3@75% 6@70% 3@80% 6@70% 3@85%

Crossfit Games Age Group Qualifier
6 Min Cap
30 Snatches (RX 135/95 INT 115/75 BG 95/65)
30 Strict HSPU (scale to 30 kipping hspu or 30 push ups)

4 minute rest

Age Group Qualifier
8 Min AMRAP (95/65rx-65/45int)
45 Thrusters
45 Toes to Bar
45 Cleans
45 Chest To Bar