Warm up
500m row
Tabata sit ups
tabata hollow holds

Strength
Cleans from the power postion ( advanced athletes make these squat cleans)
2,2,2,2,2+ workou up to a heavy double

WOD

10 min AMRAP

2-4-6-8-10….

Pull Ups

Cal Assault Bike

– Rest 5 min –

10 min AMRAP

2-4-6-8-10….

Deficit Push Ups (45/25)

Cal on the rower

For the bigger classes half will start on one wod, half on the other

Strength

Back squat- 5×5 all sets at 80 percent or higher. Warm up to 80 percent. Do this right. Don’t “save it for the wod”

WOD-

15 minute amrap

20 wall balls

1o KB swings 70/55

Run 400

Don’t use the run as rest. Run fast.

gym is open from 8-11am. Angie is the wod. we can scale it for anyone. Running clocks.. come in, warm up, do the wod. MUST START BY 10:30

no mobility or bootcamp or endurance tomorrow.

Strength
Deadlifts

5-5-5-5-5

3. Met-Con
3 Rounds For Time:
20 Deadlift 245/165lbs
25/20 Calorie Row

extra 5 rounds of light and fast sled pushes.

Strength
Front Squats
7-7-7-7-7  try for 70%+ for all sets
Wod
For Time:
21-15-9
Hang Power Clean 155/105lbs
Bar Facing Burpee
Chest to Bar Pull-Ups (sub regular pull ups ==> jumping pull ups ==> ring rows.. whatever movement you can keep a steady pace with

Pick a weight that you can keep moving with.