8am- Turkey Sandwich 5k practice, last chance to practice with a group.
Run a mile, rest 5 mintues, run a mile, rest 5 minutes, run a mile. if you are subbing rowing.. row 1600, rest 5, row 1600, rest 5, row 1600.

9am- Get flexy

10am
Chipper- solo no partner
50 wall balls
50 pull ups
50 slam balls
50 walking lunge with slam ball
50 push ups
50 squats with slam ball
50m sled push (down and back once)
50 burpees

Warm up-
Coaches choice

Strength
Lets Front Squat
7,7,7,7,7 Build up.. go as heavy as possible on your last set

Wod-  **************Cluster reps go up every round, weight goes down******************** Get your bar and weights BEFORE the wods start. pick a slam ball you can slam 7 times fairly quickly. whats a cluster…. watch this EACH REP STARTS FROM THE GROUND Click here.
4 minute Amrap
3 Clusters 185/115
7 slam balls

Rest 2 minutes

4 minute amrap

5 clusters 135/95
7 slam balls

Rest 2 minutes

4 minute Amrap
7 clusters 95/65
7 slam balls

Warm up
800m run
50 cal bike
or 50 cal row
20 snatches with an empty bar

Strength
10 Minute Emom
3 power snatches, build up, go heavy, NO PRESS OUTS

Wod
7 Rounds for time
7 FULL Snatches (power if you cant do full, or power to OHS) 95/65
14 Pistols (20 air squats sub)
7 Hang cleans 95/65

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