Warmup:

Assault Bike x 2 minutes

Single Arm KB Over-Head Walking Lunge 3x20 meters,

KB Russian Twist 3x20,

Frog Hops 3x20 meters

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

Power/Strength: Front Squat 6x3

with 8 Goblet Position Elevated Reverse Lunges after each set (lunge back off plate)

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

WOD: 12 Minute AMRAP ~ Assending Set of:

2 Calorie Row + 2 Single DB Clean& jerks 50/35#,

*Add 2 reps each round until time is called

Super Saturday

For time:

800 meter run,

15 front squats @155/95#,

5 rounds of Cindy,

20 back squats,

800 meter run

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Sunday

Sunday Funday @ 8 am

4x4 ea side KB Side Press Practice

Not for Time 3 Rounds of:

10 x Cossack Squats

10 x Alt Leg V Ups / Tucks

10 x DB Skull Crusher

10 x Banded Curls

16 Min Conditioning WOD:

Odd) Jump Rope

Even) 10 m Sprints

Open Gym @ 9 am

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Power/Strength: Super Set x 6 Rounds:

A - Shoulder Press x 3,

B - Chin-ups 3-5 reps,

C- Flat Bench DB Flies x 8

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

WOD: 4 Rounds for Time:

5 Push Presses 115/75#,

7 Dips,

9 Calories on Rower