50 burpees
100 pull ups
200 push ups
300 airsquats
50 burpees

Strength
Bench press
6-4-2-5-3-1
4&5 and 2&3 same weights

65, 85, 95, 85, 95, 100 (PR)

WOD
3RNFT
25 Band pulls (blue)
30s rest
15 Ring push ups
30s rest
10 Strict pull-ups
30s rest
10 HSPU

Red+blue band, 1 abmat

Metcon 1:

7 Rnds: 10 Bench Press (135lbs), 10 Barbell Rows (135lbs)

Time - 11:34

Metcon 2:

7 Rnds: 10 DL (185lbs), 15 Games Pushups

Time - 7:45

snatch balance and snatch grip DL – 3 reps EMOM x 12 min at 50% 1RM (even minutes snatch balance / odd minutes DL) (65 #)

then,

“Over the Box”

For time:

7 rounds of:
7 OHS (L3, L2 or L1)
7 Box jumps (24/20)

I am going to forget this wod happened (first time I was disappointed in myself)

Pre-WOD
• 5k (24:16)

WOD - AMRAP (20 minutes)
• 5 pull-ups
• 10 push-ups
• 15 squats

Post-WOD
• 100 sit-ups

6rds, 1min each station
Double Unders
Wall ball
Row (cal)
rest 1min

Total reps: 554

20 minute AMRAP

5 pushups
10 box jumps 30"
10 thrusters 100 lb
5 air squats

5 minute rest

7 minute AMRAP

10 KB Swings 40 lb
10 burpees

Warm Up Squats
5x5 @ 295

Warm Up Bench
5x5 @ 235

8 Heavy Sled Pushes (5 plates) all hi bar/down and backs

Strength / Skill:
- 1x20 Back Squats (5% increase from last week)

WOD:
- 4x500M Row for time (record each time)
- 3x10 GHD Back Extensions
- 4x50m Farmer's Carry
Note: Rotate between each exercise (500M Row, Back Extension, Farmer's Carry ...rinse and repeat)

Post:
-100 Double Unders
Note: Continue DU work. Work to increase consecutive DU or work to get DU. Work up to 100 DU.

Mobility Work:
Left and Right Scapula Area - 2min each side using lacrosse ball
Left and Right Pectoral Area - 2min each side using lacrosse ball

Warm Up - 3 Rounds:
- 7 Ring Pulls
- 7 Back Extensions
- 7 Push Up Inch Worm
- 7 Pass Through

Strength / Skill:
7-7-5-5-3-3-1-1-1 Bench Press, as heavy as possible

WOD - For Time:
- 1000M Row
- 100 Push Ups
- 100 Double Unders