Core work 25 situps, 2  minutes plank 25 sit ups

Strength-Back squat
5,5,3,3,3+

60%,,65%.70%,80%.%90

Wod-
80 Alternating Pistols – Sub 150 airs squat
60/40 Calorie bike
40 Handstand Push Ups (sub 60 push ups)

Sunday Funday-

Come in and get warmed up- we are taking it out side, its too nice to be inside

Simplicity-

Teams of 2
Wod1
10 Minute Amrap

Partner 1
10 kettle bettle swing
10 sit ups
Partner 2 run- switch spots when get back

Wod 2
8 Minute Amrap
Thruster Burpee Ladder
1,1,2,2,3,3,4,4 and on and on an on…. Split work however you want

Wod 3-
10 minute Amrap
20 tire flips
200M farmer carry with KB-

split the work however you want, one partner flips the tire at a time, carry two kettlebells 200m however you want

Strenght
Bench Press. Same weekly percentages
5,5,5,5,5

Wod
6 rounds
15 KB swings 70/55
20 Air squats
run 400

Enjoy!

Strength
Deadlift- Go off percentages we are using this week, but add 10 pounds onto your numbers from the last 4 weeks.

5,5,5,5,5+

Wod
15 Minute Amrap
5 Deadlit 275/195
25 Double unders (50 singles)
5 Strict Hand Stand Push ups, no kipping for rx  (sub 7 kipping Hand stand push ups, or 12 regular push ups)
Run 200

Strength-
Power position snatch- sets of 2, you can drop the bar between reps, just reset quickly. Catch in a squat if you can, power snatch and then squat if you can, or if you’re new just catch as power snatch
2,2,2,2,2

work by feel, no percentages

Wod
13 Minutes-
First 60/50 calorie bike buy in
Then Amprap
5 power snatch 135/95
10 bar over burpees

Score is rounds of snatch and burpees