Warm Up
40 one armed ohs with kettlebell or dumbbell
then 40 push ups
50 sit ups

Grab a bar and follow along with Coach led practice hang cleans, warm up to your starting weight for the EMOM
10 minute EMOM
2 Hang Cleans (from the power position
2 front squats
Last hang clean can be a squat clean and count as your first front squat.

Wod-
21 Minute Amrap
2000 M Row buy in (or mile run)
Then with remaining time AMRAP of
7 Hang Cleans 155/105
14 Burpees over your bar

Warm Up,

Row 500
Practice 5 minutes of double unders
40 One handed overhead squat with a dumbbell or Kettlebell (everday this week)

Strength
Back Squats-
10,8,6,4,4,4
Work from 60 percent to 85-90 percent

Wod-
10 Minute Amrap
10 KB swigins
6 Bar Muscle Ups (Sub 10 pull ups, or 12 ring rows) **if you lose your bar muscle ups.. don’t reattempt fails, get as many as you can then finish out with pull ups, we want intensity not muscle up practice
Run 200

Rest 2 Minutes
5 Minutes Amrap
10 Kb swings
10 Pull ups (sub 12 ring rows)
Run 100m

Sunday Funday- Scaling is not a crime. Get to the gym, run a mile slow, get your bar ready and we will start at 10:20

25 Minute Partner Wod-very few people should be going rx on this. Split the work however you want.

• 60 Deadlifts (135 / 95lb)
• 30 Burpees
• 60 Front Squats (135 / 95lb)
• 30 Burpees
• 60 Push Press (135 / 95lb)
• 30 Burpees
• In remaining time perform
  As many rounds as possible of
  of
  10 Clean and jerk 135/95
  10 Burpees
  10 pull ups or ring rows

8am Endurance – 200,200,400,400,800,800,400,400,200

9am Mobility

10am Partner Chipper
30 minute cap
100 Wall Balls
90 KB Swings
80 Burpees
70 air squats
60 Cal rower
50 Cal Bike
40 Snatches 95/65
30 ski erg cal
20 Clean and jerk 135/95
10 Man makers

Warm Up
5 Rounds
5 pull ups
10 push ups
15 squats

Strength-
Front Squat
7,7,5,5,3,3 add weight each time

Wod
16 Minutes
10 Deadlifts 225/95
10 HSPU
25 doubles (Have to practice, open is coming)
Run 200m