14 Minutes
Run 200 Together
10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)
12 Front squats, 135/95
14 deadlifts 135/95

Wod 2
4 Minutes max ski cals
into 3 mintues max reps clean and jerks 155/105

wod 3
12 Minutes Amrap
14 cal row
12 Burpees over rower split how you want
10 Synchro single arm devil press

8am Endurance, 9am crossfit and weightlifting
Endurance
Teams of 4- 40 Minute amrap
60 Cal Ski
6 sled pushes (DOWN AND BACK IS 2)
60 sandbags over shoulder
6 sled pushes
60 cal row
6 sled pushes
60 burpees
6 sled pushes

9am
Warm up will be on the board
Wod 1
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest 

Wod 2
3 rounds for time of:
20 wall-ball shots
20 lateral burpee box jump-overs

For Quality
3:00 Row (:30 ez/:20 mod/:10 hrd)

Then 2 Sets
:30 Elevated Prayer Stretch
:30 Alternating Scorpions
THEN 2 Sets
10 Glute Bridge Banded Pull Apart Rows
10 Scapular Push-Ups
10 Alternating Single Arm Kettlebell Deadlifts
10/8 Calorie Row, Building to Pace

“Pump the Brakes”
For Time:
Every 4:00 x 5 Sets
12 Dumbbell Bench Press
18 American Kettlebell Swings
24/18 Calorie Row
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
22/17 or 18/4 on the cals for scaling. Other scaling by weight

Goal: 2:30-3:15/set

Time Cap: 3:30/set

Stimulus: Upper Body Interference / Muscular Stamina

RPE: 8/10

Primary Objective: Complete each movement unbroken. Emphasis on cycle rate and unbroken American Kettlebell Swings
Secondary Objective: Complete the row in under 90 seconds
This workout can get tight on the time frame and the goal today will be to push the cycle cadence on the Dumbbell Bench and American Kettlebell Swings in order to get to the rower with about 2:45-2:30 left on the clock. Once we hit the rower the focus will shift to increasing effort and completing the row in under 90 seconds to have us hit our goal time of under 3:15/set. Again this is a short rest style workout with increasing muscular fatigue, so be smart about choosing loads that will allow for unbroken sets across all 5 sets.

22/17 or 18/4 on the cals for scaling. Other scaling by weight

Warm-Up
For Quality
3 Sets (12 Total Intervals)
30 seconds @ Each Station
15 seconds Transition between
-Echo Bike
-Inchworm to Hollow Body
-Jump Rope Practice
–Curtsy Lunges

On these long EMOM workouts we will figure out before the workout or in the first round the numbers you should be shooting for on these movements.

“Volcanic Ash”
30:00 EMOM
Minute 1: 15/12 Cal Ski Erg or row Or 13/10 Cal Echo
Minute 2: -Max Wall Walks
Minute 3: 50 Double Unders
Minute 4: -Max Shuttle Runs
Minute 5: Rest
Score = Max Total Reps
1 Shuttle Run = 25ft (7.5m) Out and Back

Goal: 4-8 Reps on Each of the Max Rep Movements
RPE: 8/10
Primary Objective: Complete the prescribed work within the time frame

Secondary Objective: Max reps on the Wall Walks and Shuttle Runs. Push the Shuttle Runs a bit more as those are right before the rest minute.

Each round of this workout will start and end with the most challenging effort for you heart rate. Building into the workout with the calories on the Echo Bike will allow for a brief rest before making your way to the wall for Max Wall Walks. The goal here being somewhere in the range of 3-5 reps before making your way to the jump rope to work on a consistent set of dubs with the goal of going unbroken or at most having 2-3 breaks. Finally we will work into the Shuttle Runs with the idea of really trying to push the pace here and get 4-6 laps of out and back shuttle runs of 25/25ft (7.5/7.5m).

6:00 minutes, For Quality
60 second Machine Choice
10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)
10 Dead-Bug Heel Taps
(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm

Barbell warm up

Then
We will let you get a little weight on the bar and we go through this
For Load:
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day

“Grettel”
10 Rounds
3 Clean and Jerk
3 Bar Facing Burpees
Load: 135/95lb, 61/43kg
Level 2-adjust weight to 115/75 or less
Level 1-Lighter weight and hang clean and jerks

Goal: 4:00-7:00 minutes

Time Cap: 10:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds
We’ve recently tackled “Ingrid” with 10 rounds of Power Snatches and Bar Facing Burpees, so today we are tackling it’s counterpart with Clean and Jerks and Bar Facing Burpees. The time domain should be relatively similar today, but those that can Rx this version should go up as the Clean and Jerk is a more simple movement at these loads. Work on quick singles throughout and only if you are very proficient should you think about doing TnG sets towards the last 2-3 rounds of this workout. Starting off with TnG will leave your legs gassed in the later half here.

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose