Warm up
4×400 rest 60 seconds between

Strength
Deadlift city
Heavy sets of 5
5,5,5,5,5

Wod
800m run
60 air squats
40 Deadlifts 225/155
20 HSPU
10 Man Makers—- crap

Warm Up-

Row 500m
90 Seconds each
Couch Stretch
Pigeon
Shoulder stretch (arm in band)

Strength-
Strict press
EVERYONE grab an empty bar, hold proper overhead locked out position. Head through
7,7,7,7,7

Wod-
18 Minute Cap
1000 meter row buy
Then Amrap of
4 Clean and Jerk 185/135
8 burpees over your bar
Run 200m

Warm Up-
4 rounds
run 200m
20 Air squats

Strength
4 sets of 10 back squats- before you start, warm up, EVERYONE grab an empty bar, sit in the bottom of your back squat, coach will fix your bottom position
then
6,6,6,6,6  at 75 to 85 percent

Wod
5 Rounds
25 doubles
20 wall balls
10 pull ups

Partner Wod, wod starts at 10:15. Be ready! If you are late we don’t wait.

Wod 1-
8 Minutes Amrap
7 Sits ups
7 wall balls
Switch partners
*each partner completes a round then switches

Wod 2
8 minutes Amrap
6 power cleans
6 burpees over your bar

Partner 2- Run 200m

Switch when you get back. Communicate.. switch your partner left off

Wod 3 TEAMS OF 3
8 minutes max bike cals however you want to split it

8 am endurance class
Run or Row
400m, 400m, 400m, 800m, 800m, 400m, 400m, 400m Rest 90 seconds after 400s and 2:30 after 800m

9am Mobility is back

10am Chipper wod
Partners – 30 minute cap
100 Cal Row
100 Kb Swings
100 Sit ups
100 Burpees
100 Alternation air squats.. timing is everything
100 Cal bike