30 mins mobility

15min amrap of:
-25 sit ups
-10push ups
- 25 v ups
-10 strict press 50 lbs
- 20 side to sides 10 lbs
- 10 biceps curls each arm (25# db's)

170 min
Warm up + COS 25 min
- 10 TTB

1.HS Walk practice
- Body tightener x 3-4 sets
- Shoulder taps x 3-4 sets
- HSW - 23 m.

2.BFLY + BCTB
- BFLY - 40 reps
- Box CTB - 3x8 reps
- KCTB - 2x5 reps
- BCTB - singles 15x1 reps

3.Technique primer: Slow squat clean w/ empty bar

4.Squat clean from blocks
Heavy double for the day

5.Strength
A. 4 sets:
Reverse hyper x 20 (Heavy but controlled!) - 40 40 40 40 kg
Wide grip strict pull ups x Max effort - 10 9 8 8
- Rest 60-90 s. between sets

B. 3 sets:
8 sa. DB press - 25 25 25 lbs
7/s. bicep curl 25 25 25 lbs
20 pike leg raises

150 min
Warm up + COS 20 min
- 10 TTB

1.HSW
- 13 m.

2.Snatch
A. 1 RM

3.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40 reps

B. Ring muscle up
- 11x1 + 3x2 - 17 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition - 15 reps

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 reps in sets of 3-5 - 16 reps

4.Strength
A. 5 sets:
KB Bulgarian split squats x 6+6 - 16 kg
Incline DB Bench press x 6-8 - 8x20 7x25 7x25 8x25 8x25 lbs
Ring face pull x 8-14 - 8 8 8 8 8

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (20/14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

180 min
Warm up for 25 min

1.Snatch from low hang
A. H2

*2.Strength
A. 4 sets:
5 Shoulder press - 27.5 30 30 32
Max effort foot elevates Ring row - 13 9 9 8
- Rest as needed

3.Metcon
A. "Modified Chief": 5x3min on / 1min off:
3 squat cleans 40 kg
6 Push ups
9 Kb swing @ 24 kg
Total reps: 15 rounds + 1 clean

4.Strength
A. 4 sets:
10 sa. DB press - 25 25 25 25 lbs
8 seated rope pull up

B. 3 sets:
12 side lat. raise sta. - 10 10 10 lbs
15 bicep curl - 15 15 15 kg

C. 3 sets:
12 side lat. raise bea. - 2.5 2.5 2.5 kg
8 sa. DB row - 15 15 15 kg
7 bicep curl & press - 20 20 20 lbs

D. 3 sets:
8+8 Reverse lunge to knee lift
6+6 Half kneeling Bottom up KB press - 6 6 6 kg
15-20 s/side Side star plank

E. EMOM7: abs

3 RFT
12 Deadlift 315/225
24 Barfacing Burpees

Ok, not really all new. But, we now have a met con aspect to our Thursday and Friday mornings, which is pretty awesome ... awesomely horrible, of course.

Resistance:
Box Squats, Purple Band Double Knotted
12 rounds, 2 reps/round
50% of 1RM: 125 LBs

Extras:
50 GH Raises
30 Reverse Hypers (140 LBs)
60 Bar Side Bends (45 LBs)
12 Minutes (1 Minute Max Row, 1 Minute Max Russian KB Swings 70 LBs)
152 Kettle Bell Swings, ~1100 meters rowed

3 rounds for time:
12 deadlifts (315/225)
24 bar-facing burpees

-Rest-

3 sets of:
8 weighted glute-ham raises
Max effort L-sit
(untimed; alternated between the two exercises)

135 min
Warm up + COS 20 min

1.MU
- Drills
- MU 12x1 + 3x2
- MU x 18

2.Power clean
- Controlled touch n go triples up to 75 % effort
25 27.5 30 32.5 35 37.5 40 42.5 45 47.5 kg

3.Back squat
- 3x5 @ 60%
- Rest as needed
- 3x5x57.5 kg

4.Aerobic work
A. 3 rounds:
500 m Row
10 Banded face pulls
1000 m Bike
7 Supinated Lateral raises
Time: 19.40

Build to today’s heavy Clean from High Blocks – the barbell should be at mid-thigh in the starting position.