Warm Up
3 Rounds
250 m row
10 pull ups
90 seconds per arm of shoulder stretching (elbow in band, band is on rig)

Strength
Bench Press
10,9,8,7,6,4,3,2,1

Wod
5 Rounds
10 shoulder to over head 135/95
10 Chest to bar pull ups (sub 10 regular pull ups or 13 ring rows)
10 Rower cals

Warm up
3 Rounds
Row 250
90 Seconds Couch Stretch each leg
20 Air squats

Strength
Front Squat
4,4,4,4,4+

Build from 65 percent to 80 percent
Last set is as many reps as possible

Wod-
12 Minute Ladder
1 Power clean 185/135
30 Doubles or 60 singles
2 Power Clean
30 Doubles
3 Power clean
30 Doubles.

Continue and add 1 power clean every round

Sunday Funday

Teams of 2
20 minute Amrap
100 Wall Balls
1 Sled push
1 200 M sandbag run
75 slam balls
1 sled push
1 200 M sand bag run
50 Burpees
1 sled push
1 200 M sandbag run

Wod 2
16 Minutes
1000 M Row buy in
then Amrap of
16 Power Cleans 135/75
8 shoulder to overhead
8 front squats

8am Endurance
9am Mobility
10am Partner Chipper Wod…….

Mystery.

Warm up-
5 rounds of
5 pull ups (Weighted if possible)
10 push ups
15 squats

Strength
Deadlift + Squat clean complex 10 EMOM

3 deadlifts
1 squat clean

Next- Go over snatches as a class before the workout

Wod- 15 minute Amrap
10 snatches 95/65
10 Chest to bar pull ups
1 sled push