Warmup:

3 Rounds

inchworm
shoulder pnf
knee to chest

WOD:

25mins AMRAP

Draw from deck of cards:

clubs = Hang cleans
diamonds = AMBAT Sit ups
spades = ball wall
hearts = burpees

Jack = 250m run
Queen = 500m Row
King = 15 Burpee / Box Jumps
Ace = 1min rest

Warm Up:

4 Rounds:
250m Run
20 skips
5 Pull ups

WOD:

10-9-8-7-6-5-4-3-2-1

pullups
pushup to stand
KTE
Deadlift
shoulder pulls

Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)

8 pull-ups

Endurance: LSD

Alternate WOD: Complete the following for time…

Run 800m
10 rounds: 10x burpee, 10x 4-count mountain climbers, 10x 4-count flutter kicks
Run 800m

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

WARM-UP
500m row, dynamic flow, clean&thruster practice with 15#

STRENGTH
EMOTM:
4 mins- 2 Clean High Pulls, 2 Cleans @ 65% 1RM, 55#
Rest 2 mins.
EMOTM:
4 mins: 2 Clean High Pulls, 2 Cleans @ 75% 1RM, 65#

I like these. They felt good today.

WOD
12 min AMRAP:
400m Run
20 Thrusters (Rx: 75/55, Comp: 95/75), 45#
20 Sit Ups
FINISH : 2 rounds + 400m + 14 thrusters

I was going to go with 55# which was doable but slow. I went with what I thought my 50% & for speed. Felt like my running is coming back, at least I out ran all the ladies.

WOD
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

B1) OTM20
3 Pull up
5 Push up
7 Squat

HETI PERÄÄN

B2) AMRAP20
500m row
30 DU
10 Double kb thrusters
10 Burpee

HETI PERÄÄN

B3) AMRAP15
400m run
10 wall ball
10 Box step ups

Sykeraja <150

Indoor rock climbing

Front squat 3-4 sec down, stop and with control up

5 rounds

Overhead Squats x 10 bar (used pipe)
Box jumps x 10
200m run

(tight in hip flexors/archillies restricted in squat. use pipe)

Team wod

30 lb farmer's carry around the building
kettle bell swings - 35lb
row
hand stand hold

3 rounds