Sunday Funday- Wod is out front today. be ready to go by 10;15
30 Minute Partner Amrap
Partner Sandbag run/walk to end of sidewalk
30 Kb Swings
30 Slam Balls
30 Partner Sandbag lunges
30 Air squats

Warm Up-

400×4 Run with 1 minute break in between
30 air squats with one second pause at the bottom
10 empty bar back squats

Strength-
6 sets of 5 back squats, try to hit your last set at 85 percent of your max
DO YOUR WARM UP SETS

Wod-
8 Rounds
3 Squat Cleans 205/145
6 Deadlifts 205/145
7 Chest to bar pull ups
Run 100m

Rest- and complete on your own
2 minutes of max toes to bar  or sit ups

Warm Up-
Team Row- Make it race if you want to
8 minutes- switch every minute row for max cals

Grab a bar and do 20 snatches with an empty bar

Strength-
10 minute emom (every minute on the minute)
1 Power Snatch
1 Hang Power Snatch
1 hang full snatch

*if you would like to keep this simple and are not comfortable with this movement yet we will do 5 power snatches from the ground every minute

Wod-
6 Minutes
10 Power Snatch 95/65
20 Double unders
Rest 2 minutes
6 Minutes
10 power snatch
20 Double unders
Rest 2 minutes
2 Minutes max power snatches

Three scores for this wod

Rest and complete on your own
50 Ring dips or 50 bench dips

Warm Up-
800M run or row
40 Pass Throughs
20 Empty Bar strict over head press

Strength-
Sets of 3 Push Press
Dip Drive
3,3,3,3,3,3,3,3  build up, no misses, get the work in.

Wod-
18 Minutes Amrap
60/50 bike cal buy in
–Then-
15 Wall Balls 20/14
5 burpees
2/1 Rope climb (sub 4 rope pulls from the ground)

Extra- Coaches choice core work

Warm up-
5 minute bike
50 steps walking lunge with Dumbbell in each hand
20 Empty bar front squats

Strength
Front Squats
Build up to a 3 rep max… build up slow
should look something like this
10 10 (very light) 8,8 (still warming up) 5,5 (moderately heavy) 3,3+++ (keep doing sets of 3 until you miss

Wod-
15 minutes Amrap
30 Air squats
20 Push ups
10 Power Cleans 135/95