A.
2 rds:
Run 200m
9 Air squat
7 Ring row
5 Push up

2-3 rds:
3-6 Power clean
3-6 Front squat
3-6 Push press/jerk

Mobility:
- Lunge complex
- Shoulders
- Pigeon stretch
- Couch stretch
- Ankles/Calves

7 Rounds:
35 Double Unders
1 Snatch
Increasing snatch each round. Score is for time and load

93
98
103
108
113
123
130

Work 40 sec
Rest 20 sec
For 10 full rounds:
8 burpees
16 squats
10 hand release pushups
20 lunges

Wendler:

Back Squats - 3x185, 3x225, 3x245, 5x270, 3x305, 1x345
Front Squats - 3x240, 3x255, 3x270

Metcon:

5 Rnds: 5 DL (275lbs), 10 Box Jumps (30"), 15 K2E

Time - 15:34

10 RFT
8 burpees
16 squat
10 HR push up
20 lunges

Work / rest
40 sec / 20 sec

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 30s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 30s.

• Goal: 4 hard sets - use 1-2 warm-up sets before starting work sets.

WOD:
10min AMRAP

5 Shoulder-to-overhead (115/75 lbs)

10 Deadlifts (115/75 lbs)

15 Box jumps (24″/20″)

WOD
10 Rounds for Time:
5 Bear Complex (95/65)
10 Burpees

Skill: Hang Clean 6x2

Oly option: 6x1
2 pos snatch (floor, then hi hang)

5 rounds for time

50 double unders sub. 150 single
7 hang cleans (135/95) or db kb
14 weighted lunges (alternating)
Use the barbell or kettlebells in the rack position for weighted lunges.

1 mile run preworkout

Warm Up
"Group"
10 min.

SWOD
Front Squat 10-10-10-10-10 reps
20 min. Did 85lbs but feel I could have done a little more

WOD
21-15-9 reps for time of:
Handstand push-ups
Pull-ups
used the log for shoulder presses