Warm Up-
Team Bike
8 minutes- switch every 30 seconds.. push a little bit

Strength-
Front squat Friday-
8-7-6-5-4-3-2-1
Build up slow… find a 1 rep max if you want

*I know we just did wall balls.. this will be great for your sore legs

Wod- Version 1
12 minutes
3 Thrusters 95/65
3 Bar Muscle ups
6 thrusters
3 bar muscle ups
9 Thrusters
3 bar muscle ups
12 thrusters
3 bar muscle up
*** Keep Going up.. thrusters go up by 3 each round, bar muscle ups stay at 3

Version 2 Thrusters stay the same but its 7 pull ups per round
Version 3- The thrusters go up by 3 each time but the ring rows stay the same. 10 per round.

Warm up-
5 pull ups
10 push ups
15 squats
4 rounds of that

Strength
Bench Press

Wod
“Karen”
150 wall balls for time

Team up with someone and have them count for you

Warm up-
Row 1000.. nice and easy…. or bike 5 minutes
30 Good mornings (pvc or empty bar)
3 sets of very light deadlifts

Strength
3,3,3,3,3
Deadlifts.. heavy unless form is off, then we can drop back and use lighter weight

Wod- 6 rounds for time
Run 200M with a wall ball 20/14
10 deadlifts 225/155 (pick a weight you can get all 10 for most of the rounds)
6 strict  HSPU or 10 kipping hspu or  15 push ups

Warm up-
Empty sled pushes, take turns. Get 3-4 pushes in
10 pull ups between rounds.

Grab an empty bar and we will go over snatch technique

Strength
Snatch-power  or full
7 sets of 2
Work towards 80-85 percent.. you should have no misses but it should be heavy

Wod-12 minutes Amrap
3 Power snatch 185/125
25 Double unders

Additional work-
Shoulder are nice and warm. work on your pull up progressions.

Warm Up
Sand Bag Carry- 800M with a pal

Strength-
Back Squat
5,5,5,5,5+
Last set as many reps as possible. build up to 75-80 percent of your max by that last set.

Wod- sprint practice!!!!
These are 3 wods, back to back to back with 2 minutes rest in between. All out efforts for all the 3
Pick a weight that you can touch and go for at least

4 Minutes
7 Power Cleans 135/95
7 hand release Push ups (pick a push up you can do 7 fast—- regular, knee, a bar in the rack
7 air squats

Rest 2 minutes and repeat 2 more times