Strength
Squat Heavy Single - 125 lbs
Perform 3×1 @ 90% of Heavy Single - 115 lbs
*Rest 3:00 minutes between sets

Wod
6 minute amrap
1 20 Yard Shuttle
1 Kettlebell Swing 55/35

1 20 Yard Shuttle
2 Kettlebell Swings 55/35

1 20 Yard Shuttle
3 Kettlebell Swings 55/35
Continue up the ladder as long as you are able in the time allotted

3 of 11

100m Sprint (:19) – 30 sec rest
200m Sprint (:39) – 45 sec rest
400m Run (1:13) – 60 sec rest
800m Run (2:45) – 90 sec rest
400m Run (1:23) – 60 sec rest
200m Sprint (:43) – 45 Sec rest
100m Sprint (:21)

Didn't sprint so I could avoid aggravating my knee.

Skill
2k Row - 9:33.4 min
*Row at 90% Effort, pay attention to pacing on this, try not to be sporadic

Wod
5 Rounds
1 Push Press - 55 lbs
1 Pull Up - ring rows

3 Push Press
3 Pull Ups

5 Push Press
5 Pull Ups

*Push Presses are as Heavy as Possible

5 rounds of the following:
10 weighted ring pushups - You can also do sets non-weighted with a variety of styles.
Weighted Step Ups (5-6 each leg) - I also did supersets of lateral step overs x10 on 3 sets.
Back pull/ row in 2 stylesx10 - do 1st rep straight back to the ready position for doing a rotator movement, then do a straight back to the side of the body quickly - 5 sets of that double.
Low back extensions x 5-6, (super slow and in control to work and strengthen posterior)
Ab Wheel Rollouts-lateralx10-12 - only do laterals not in front as that ROM gets hit often and lateral does not.

Warm Up

400m Run
20 Leg Swings
20 Lateral Leg Swings
200m Run
20 Jumping Jacks
20 Seal Jacks
100m Run
20 Pass Throughs
20 Halos

Movement Prep

Burgener Warm-Up: PVC or Barbell

Skills Transfer: PVC or Barbell

Strength

Weighted Strict Pull-Up
5x3

WOD

10min AMRAP
5 Power Cleans (135, 95#)
10 Push-Ups
15 Air Squats

6 rounds for time

• 5 strict pullups
• 10 burbees
• 15 kb swing 20kg
• 20 pushups
• 25 airsquats
• 30 atomic situps
• 1 slam ball slam 12kg

3 rounds for time

• 50 DU
• 20 box jump 24"
• 20 kb swing 20kg
• 20 t2b
• 20 kb hang cleans (10l + 10r)
• 20 pushups

FILTHY 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Row 3000 metres as faster as possible

rest 5 mins

15 mins gymnastick skills Push ups
15 mins gymnastic skills kipping for pullups

For time:

• 15 jerks
• 45 pull-ups
• 12 jerks
• 36 pull-ups
• 9 jerks
• 27 pull-ups

Use the same load for the jerks that you used for the cleans on Tuesday's WOD.