Warm up-Run 800m
Bike Tabata- go for calories.

Strength
Bench Press-10,9,8,7,6,5,4,3,2,1 Try to add weight every other set.

Wod 4 rounds for time

15 deadlifts 225/185
15 Chest to bar pull ups
Run 200

Warm up-
5 minutes of double under practice and 5 minutes of pull up progressions or strict pull ups

Strength-
Back squats
DO YOUR WARM UP SETSthen- 3,3,3,3,3  85 to 90 percent. max out next week.

Wod- 5 rounds
16 Kettlebell swings
8 burpee box jumps
Run 200m

Warm up, row or bike or run for 5-10 minutes.
Find your teammate and get your equipment ready for the wod.

Teams of 2-
2 minutes per station split the work however you want- Score is total reps of all 5 stations… we will do 3 rounds of this
Row for cals
Burpees
Sit upsClean and Jerk 135/95
Slam balls

———————rest 2 minutes—————
then start all over

warm up-

Row 750
25 perfect hand release push ups

Strength-Front squat 5 sets of 5 at 80 percent

Wod-
5 rounds for time
5 heavy power cleans 185/135

15 wallballs
Run 200
—-then—-clock keeps running
30 tire flips

Warm up-
in groups of 2 or 3 take turns doing sled pushes for 10 minutes. We will all start together on the hour (morning classes start at 10 after) If you are there early please stretch, row, or run.

Strength-
Deadlift
3,3,3,3,3 Heavier than your sets of 5 last week

Wod
20 minute amprap
20 push press 95/65
40 double unders
20 pull ups
10 push ups