EMOM - 4 Minutes
4 dips/push-ups/or pull-ups
Max Sprints
Choose a movement, opposite of what you did for VT. Score is max sprints

push-ups
31 sprints

Volume Training: Pull-ups - 60 w/ purple + skinny red

3XMAX Rep Thruster

Then
5 Rounds
10 CTB Pull-ups
100 rope jumps

Worked with John

2 mins each station

KB Swings
Push Ups
Sit Ups
50 lb Prowler
Air Dyne
Wall Balls
Box Jumps

5-5-3-3-1-1 Clean 65-60squat clean-65squat clean-85-85-90-95fail

Then,

25-20-15

Wallballs 20/14

Plyo push ups(switch R/L hand on slamball between each rep)

Abmats (double reps)

To keep things loose, I went for a 500m swim, alternating sides for unilateral breathing. Went at an extremely mellow pace.

AMRAP in 12:00min with #75
4x push press
8x summo dead lift high pull
12x front squat

Warm Up

500m Run
50m Bear Crawl
50 Skips
30 Squats
25m Knee to chest walk
30 PNF
10 Spider stretch

Skills:

Shoulder to OH 3-3-3-3

1: 53
2: 63
3: 73
4: 73

WOD:

10x 1min + 15sec Reast:

5 STOH
8 High Pull
15 Hand release push ups

4 Rounds complete
6 Rounds - push ups

2 ROUNDS:
200m Run
15x Back Squats
400m
50 Sit ups
200m
15x Thrusters

9 miles
Streets of West Roxbury

Then 1.5 hr hike @ Houghtons Pond