Endurance 8am
Run- we can do these all on the post office road
200×2 with 1 minute rest
400X3 with 90 second rest
800×2 with 2 Minute rest
400×3 with 90 second rest
200×2 with 1 minute rest

9am Mobility

10am Chipper ——-2 Person Teams——–

100 wall balls
90 sit ups
80 Push ups
70 Slam Balls
60 bike cals
50 back squats heavy-ish 225/185  something you can break up into sets of 5 and keep a pretty good pace
40 Cleans 185/135
30 Rower Cals
20 man makers
10 muscle ups (or 30 pull ups)  or a combo of both.

Warm up
5 minute row
2 minutes per leg couch stretch
20 Weighted good morning

Pesos Muertos (dead lifts)
The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number than use the chart or your phone to figure out the numbers
5×40% 5×50% 3×60% 5×75% 3×85% THEN
AS MANY REPS AS POSSIBLE at 95%

Wod-
6 Rounds
3 Muscle Ups (rings) (sub 8 pull ups or 10 ring rows)
20 PERFECT air squats
50M walking lunge with a slam ball

Warm up
Bike races- Pick a partner
8 minutes- switch every minute
Power position, Power clean review
0-2 10 Power clean from the power postion
2-4  10 Squat cleans from the power position.

Strength
Bench Press
The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number than use the chart or your phone to figure out the numbers
5×40% 5×50% 3×60% 5×75% 3×85% THEN
AS MANY REPS AS POSSIBLE at 95%

Take 5 Minutes to build up to a heavy power position squat clean

Wod- Version 1 For time HEAVY VERSION
50 Cal bike buy in
Then
3 Rounds
4 Hang squat cleans 225/155
15 Toes to bar
1 Sled push

Version 2- For time
50 Cal bike buy in
3 rounds
10 Hang Power Clean 135/95
25 sit ups
1 sled push

Warm up- 10 Minutes of Murph Practice staring at 5 after the hour.
Run 800 (or 400 If you running isnt your thing)
5 Pull ups
10 Push Ups
15 Squats

Strength Strict Press
The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number than use the chart or your phone to figure out the numbers
5×40% 5×50% 3×60% 5×75% 3×85% THEN
AS MANY REPS AS POSSIBLE at 95%

Quickly review perfect wall ball

Wod- “Aaron V 2.0”
5 Rounds for time
20 Wall balls
10 Pull ups
20 Double Unders

Warm Up of 5 minute bike
20 OHS with A PVC
40 Overhead walking lunges with a pvc
Grab an empty bar… over the next three weeks we will break this lift down
0-2 Minutes 10 Power Snatches from the power position
2-4 Minutes 8 squat snatches starting from the power position
*confused.. dont worry, we will explain it. Cant perform a full snatch. thats ok.. power snatch plus overhead squat

Strength-
5 sets of 3 Full or Power snatches from the power position
Work your way up to a heavy 3.. it might take more than 5 sets

Wod- (snatch weight should be as  lighter than what ended your strength with
21-15-9
Hang Snatches 135/95  (HOOK GRIP)
Burpees over your bar

Immediately 600m run or 30/25 fast bike cals

*****If you cant do sets of 7 on your 21.. you went to heavy..