Warm up
30 second bike intervals- teams of two or three- get through 8 intervals.

Strength-
Strict press- warm up those shoulders before jumping into this
5 reps @ 65%, 5 reps @ %70, 5 reps %75, 5 reps %80 *****Last set do as many reps as possible at %85 percent*******

Wod-
“Diane”
Deadlift 225 lbs/185
Handstand push-ups
21-15-9 reps, for time

Still have gas in the tank- you shouldnt- but here is the extra work.
10 minute EMOM
SPRINT 100m, 7 burpees,

The open is done, time to get back to regular training.
Warm Up- Teams of 2 or 3 rowing intervals- 8 intervals per individual.
Row 30 seconds, hop off the rower, let the next person on and keep cycling through.

Strength: Back squat
Warm up and then start your first set of 5 at 65 percent of your max
5 reps @ 65%, 5 reps @ %70, 5 reps %75, 5 reps %80 *****Last set do as many reps as possible at %85 percent*******

Prep equipment for workout and do several clean and jerks to warm up-

Wod- Grace
30 Clean and Jerk 135/95

This should not be “too easy” but if it was the extra work will be 5×100 feet weighted sled push.. heavy heavy so you cant run with it.

Warm up-

4×400 meter run.. its nice out.. go run

Strength- Bench 4-4-4-4-4-

Wod

4 rounds
21 Kettlebells
25 doubles
Run 400M

Warm up- 400 repeats- 3-4 rounds. 1:1 work to rest

Strength- get warmed up with an empty bar

Snatch complex Emom- 10 minutes

Advanced-one hang squat to one hang power to OHS

Intermediate-2 hang power snatches + over head squat ONLY IF YOU CAN OHS TO DEPTH

WOD-

3 Rounds-

20 snatches at 115/75

16 pistols

10 front rack lunges,5 each leg, with your bar (115/75)

warm up.

Run 400m x4 nice and easy. rest 2 minutes in between.. cut it to 3 if you’re not in love with running.

Strength
Clean and Jerk Complex Emom

Every minute on the minute for 10 minutes
1 hang squat clean
2 jerks (split or power)

WOD

12 min Amrap
100/80 Cal. Row
Max Clean and Jerks (185/125)

*will scale the rower calories for new people