Front Squat
5,5,5,5,5

Wod- Staggered starts if we have more than 4 more rope climbers

8 rope climbs (sub scaled rope climb laying of floor pulling up 16 times) or 40 ring rows
Run 800M run
80 slam balls

Warm up-
Core work
3 Rounds
20 sit ups
1 minute of plank
1 minute of hollow hold

Strength
Deadlifts- Light 7’s Clean up your form.
7,7,7,7,7

Wod-
Double Under DT (Pick a sensible weight-this wod is no joke, we will help you pick a weight, something you can keep moving with)
5 Rounds (15 minute cap) Its better to pick the right weight and finish than to pick too heavy of a weight and be time capped
20 doubles
12 deadlifts 155/115
9 hang cleans
6 shoulder to overhead

Strength- Snatch
FORM! from the ground. Sets of 2, add a squat if you are ready.

Wod- 25 minute time cap- Do this is any order

60 Wall Balls
60 Kb swings 55/35
60 Cals on the bike
60 Cals on the rower
60 Burpees.
60 Double unders

***Rx athletes push yourself by starting on the bikes!!

Warm up-

2 rounds
Run 400
25 sit ups

Strength
Strict press, sets of 7

7,7,7,7,light weight, stirct.. good form 60 percent-ish
Between sets up do max strict pull ups, or ring rows.

Wod-

5 rounds for time
9 Thrusters 135/95
9 Pull Ups
Run 200

Warm up,
Row 1000 or run a mile
then 3 rounds
5 pull ups
10 push ups
15 squat

Strength-
Back Squat- Deload week. light weight
10,10,10,10, at about 60-65%

Wod
15 minute ladder
1 power Clean, 1 burpee over your bar #155/115 Run 200
2 power cleans, 2 burpees run 200
3 Power cleans, 3 burpees, run 200

And on and on and on and on.. this will quickly turn from a running wod into a clean/burpee wod.