15 minute warm up and build bars and get all equipment out for your team- make sure you have all your equipment before you start-
wod is simple- Teams of 3
30 Minute Amrap- one team member working at a time (trust me, you wont get a lot of rest)
This starts with a 1000m row that you only have to do once-
——THEN— with time remaining do as many rounds as possible of

30 deadlifts (225/185)
60 wall balls (20/14)
60 kettle bell swings (70/55)
60 ab mat sit ups
200m run as a team
-can not start next round until all team members are back from the run.
split work however you want-

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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