“Pedro 66”
3 Rounds
22 Cal Row
22 S2OH (95/65)
22 Pull Ups
22 Back Squats
22 Sit ups
*****Cash Out-5 Push Ups

8am Endurance
Run option-
200×4 rest 60
400×4 rest 2 min
800X1 rest 5 Minutes
1 mile run

Option 2-Partner endurance
10 Min max bike cals
15 Minutes max distance empty sled push (each down and back counts as 1 rep)
10 minute max cal row

9am Mobility

10am Partner wod
10m AMRAP
200m Slamball Run (100 meter each, one run, one rest
30 Slamball Squats
20 Slamballs

Rest 3 minutes

7 minute AMRAP
100m Sled Push
12 Toes to Bar
REST 3 minutes
10m AMRAP
18 Russian KB Swings 70/55
80 Double Unders 25
KB Deadlifts

Warm Up:
2 Rounds 200m Run
10 Sec Wrist Stretch with Empty Bar (each)
10 Lunges
10 Barbell Shrugs

Strength Front Squat 6,6,6,6,4,4 75% for 6s 85+% for your 4s

Wod-
*** you will have time between the strength and the wod to build up to your clean weight and practice technique

50 Hang Cleans For Time (205/155-185/135-135/95)

**Every Time The Bar Drops 10 Air Squats 5 Push ups

Core work
16minute EMOM
1-10 Scissor Kicks
2-30 sec Plank
3- 12 Heel Touches
4-7 V Ups

20 minute coach lead group snatchwarm up and lighter strength session.

10minute AMRAP
3 Snatches 185/124
3 Bar Muscle ups (sub 6 pull ups)
3 Box Jumps

Warm up:
2 Rounds
400m Run
5 Pull Ups
10 Push Ups
15 Air Squats

Strength: Bench Press 5-3-3-2-2-1-1(80-85-90/Max)

4 Rounds
20/15 Cal Bike
15 Sit Ups
3 Legless Rope Climbs (sub 3 climbs with legs or 7 rope pulls from the floor