Warm up-

Row 1000m- nice and easy.

grab an empty bar and and do at least 3×10 back squats

Strength-
Back Squat-
Slowly work up to a heavy set of 3 and if you are feeling good go for your 1 rep max
Reps might look something like this
3 sets of 10 empty bar-
5 at 50 percent
5 at 60 percent
3 at 70 percent
Keep adding weight slowly for reps of 3…
Then try a 1 rep max if you want. WAIT FOR SPOTTERS!!!

Wod-
6 minute Amrap
9 thrusters
9 burpees over the bar

Rest 3 minutes

6 minute Amrap
9 thrusters
9 burpees over the bar

8am-run like the wind

9am- stretch like Gumby

10am- boot camp like ……

Warm up-
Run a few 400 meter intervals
-Then 1 Mile time trial- push yourself-

Strength-
a 6 Minute Window:
Find your Misfit Squat Endurance Score
3 Sets of Max Rep Front Squats at 55% of 1RM
(Barbell comes from ground.)
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed

Plan this carefully… You only get to pick that bar up three times in 6 minutes…..

Optional Wods after all of this.

3×500 row at max effort. 3 minute break between each.

Or

21-15-9

Thrusters

Burpees

warm up
row 1000 and practice rope climb technique.. if you have your rope climbs Row 2000

Strength
Snatch
3,3,3,3,3 80 percent of 1 rm no misses. if you don’t have your full snatch we will go over proper progressions with you.

5 rounds for time
Run 400
3 heavy squat cleans (no rx today, pick your own -heavy- weight
10 push ups
2/1 rope climbs

Warm up
run 800
5 minutes double under practice
5 minutes of pull up progressions or strict pull ups

Strength
Power position squat clean Find your max of this complex (new clients work on technique with your coaches)
2 power postition squat clean + push jerk or split jerk

Wod
50/60 Calorie bike buy in

Then 2 rounds of :
7 Muscle-ups (sub 7/4 bar muscle ups or 12 pull ups)
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders