8am endurance

1 mile- rest 4 minutes

2×800- rest 2 minutes (after 2nd 800 slowly slowly slowly jog to Byrd Street, when you get there start——

4×400 with 90 seconds rest between

9am-mobility

10am bootcamp

Strength-Front Squat

3,3,3,3,3+ Work your 3 plus, it’s Friday.

Wod-

15 Minute ladder-
1 Kettle Bell Swing
1 Wall Ball
20 Double Under (30 singles)
2 Kettle Bell swing
2 Wall Ball
20 Double Unders
3 Kettle Bell swing
3 Wall Ball
20 Doubles
4 Kettle Bell Swing
4 Wall Ball
20 doubles–

and on and on and on and on for 15 minutes.. doubles stay the same, kb and wall ball go up by one each round..

Strength-
power clean and jerk- Sets of heavy 2’s.
Perform one power clean and jerk, drop the bar, reset quickly and do another power clean and jerk.
2,2,2,2,2,2 Rest longer between sets of 2, this is not a max, this is 80 percent or less of your max, no misses. great form.

Wod,

40/30 bike calorie buy in (40 guys/30 girls)
then 4 rounds of 10 thrusters 95/65
10 pull ups
10 burpees

Strength-
Power Snatch complex.
2 power snatch, 1 hang power snatch.
(perform two power snatches from the floor, then one power snatch from the high hang (above the knee)

10 minute EMOM- do the above complex every minute on the minute for 10 minutes

Wod-

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Strength-
Bench press- 3,3,3,3,3+Superset with max strict pull ups in between (sub max time hang above the bar, or max ring rows

Wod 14 minutes
1000 Meter Row buy in- with remaining time do this Amrap
6 cleans 185/135 (this clean weight should be pretty close to a touch and go weight.. or very very very fast singles)
12 Push ups.