Warmup: 10 minutes of

20 banded pull aparts

20 ab mat situps

20 jumping jacks

20 double unders

+++++++++++++++++++

Buy-in: Weighted Pushups 4x6

+++++++++++++++++++

Strength: 5xComplex of

3 shoulder presses + 5 Push Presses + 7 Power jerks 

*Cannot put the bar down between movements

*Athlete should add weight each set

+++++++++++++++++++++

WOD: 3 Rounds for time

10 Push Press 135/95#

20 Bar over Burpees

10 Sumo Deadlift High Pull 135/95#

+++++++++++++++++++++++

Sellout: for time

20 Snatches 165/95#

Warmup: 3 Rounds of 

2 forward rolls

4 wall walks

6 plank to prayer

8 leg swings 

++++++++++++++++++

Buy-in: 4x12 Reverse Hypers 

++++++++++++++++++

Strength: Deadlift 6x5 ~ Increasing Loads

++++++++++++++++++

WOD: 10! of

KBS 70/55#

Box Jumps 24/20"

++++++++++++++++++

Sellout: For Time

500 meter row

2 Rounds of:

3! Power Cleans 225/135# + 3 Ring MU's

then, 500 meter row

-------------------------------------------------------------

Endurance: meet at ECC @ 6 am ~ Coach Joe

Run - Out & Back Continuous: 20 mins, 30 mins or 40 mins

Saturday

Warmup: 

500 meter row

10 wall balls

400 meter row

15 wall balls

300 meter row

20 wall balls

++++++++++++++++

WOD: For time

30 pullups

800 meter run

15 Cleans 155/105#

400 meter run

15 Cleans

800 meter run

30 Pullups

++++++++++++++++

Sellout: OTMx10 minutes

3 - Banded Back Squats @ BW 

===========================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

============================

Monday

Warmup: 2 Rounds of

300 meter row

10 box jumps

20 lunges

10 med ball cleans

++++++++++++++++++++++++

Buy-in: 4x8 weighted ring rows

++++++++++++++++++++++++

Strength: 6xComplex ~ athlete picks weight

From the Rack- Bar on Back athlete performs the following complex without re-racking 

6 Lunge Steps + 6 Back Squats

++++++++++++++++++++++++

WOD: OTMx20 minutes of:

Odd Minutes - 20 seconds max distance row

Even Minutes - 20 seconds max distance run of 10 meters

++++++++++++++++++++++++

Sellout: 4 Rounds for Time

5 Shoulder to Over-head 185/135#

5 Bar Muscle Ups