SATURDAY

Warmup: Coaches Choice!

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7 minute AMRAP

5 Squat Cleans 185/115#

10 Ring Dips

rest 10 minutes

7 minute AMRAP

5 Hang Cleans 155/95#

2 Rope Climbs

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SUNDAY

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

* 7 am Sunday Funday Crew ~ Everyone Welcome!

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MONDAY

Warmup: 12 minutes of

300  meter row

10 ball slams

10 slam ball front squats

20 weighted situps

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Strength: OTMx 10minutes - 3 Front Squat @ BW

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WOD: 5 Rounds for Time

100 meter farmers carry - athlete picks weight

15 Burpees

400 meter run

Warmup: 12 minutes of

1 Turkish get-up

8 Frog Hops

2 Floor Presses

7 Calorie Row

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Strength: Snatch Grip Deadlift 6x3

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WOD: 5 Rounds for Time

5 Deadlifts 275/155#

10 Burpees

Warmup: 12 minutes of

2 minutes squat therapy

20 banded pull aparts

4 Plank to Prayer

10 ring rows

2 forward rolls

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Buy-in: 3x 10 Banded High Pulls + 10 banded Deadlifts

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10 Rounds for time:

5 HSPU's

5 Ring Dips

5 Pullups

5 Box Jumps 30/24"

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Endurance: meet at YMCA Pool @ 6 am

1 mile TT