Weighted Push-ups
10 - no weight warm up
10 - 10# added
7 - 25# added
7 - 45# added
5 - 45# added
5 - 45# added

Stacked Deck
4 Rounds for Time
156 single unders
26 Knees to Chest - scale for knee-2-elbow shoulder issue
13 30# dumbbell push press

Mobility:
Lax: Shoulders, low back & glutes
High Kicks
Lunge
Inch worms
Walking pigion
Four square drill
Warm Up 4 x
5 push ups
10 ring row
20 pistols each leg

WOD:
KB Swings 10-8-6-4-2
Box Jumps or Step Ups-20-16-12-4

Finisher: 30 knees to chest
Hips
5 Pelvic floor draw briges- 10 bridges- hold plank- side plank

Mobility

Warm up
10 -100m row sprints
MB pullovers

WOD; 4x
10 Front Squats
200 M Run

Core/hips

Moblity:
Foam roller
Dynamic
walk outs push ups- cobra, downward dog, hfstretch to squat.

Warm UP:
Bridge complex
Plank ups
Run

Skills:
Power clean

WOD: 4 Rounds
10 Power clean & Push press
200 M Run
10 Burpees

2 Mile Run:

17:18

5x5 Light Day:

135-185-225-245-275

Calf Raise Light Day:

100lb Standing Calf Raise 3x25

70lb Seated Calf Raise 3x25

5 rounds for time of:

5 Deadlift (185 lbs)
10 Burpees

4 ROUNDS FOR TIME:

SWIM 200M
23 DUMBBELL SQUAT CLEANS @ 40#

SWOD:
FOCUS ON SPEED!

7X3 BANDED DEAD LIFTS

METCON:
DEAD LIFT LADDER UNTIL UNBROKEN GETS BROKEN

50M RUN
1 DEADLIFT @ 155
50M RUN
2 DEALIFT @ 155
50M RUN
3 DEADLIFT @155
ETC.

Hero WOD

"Tully"

4 Rounds For Time (RFT)

200m Swim
23 Squat Clean 40lb dumbells

SCALED TO:

4 RFT 1000M Row / 30lb Dumbell Cleans 23 reps

Time: 40:17

Power Snatches 3-3-3-1-1-1 (65 to 95 - stayed light to work on form)

WOD:
3 Rounds For Reps (4:00 then 3:00 then 2:00).
2:00 break between rounds

2 Squat Cleans (75% Body Weight)
4 Over Bar Burpees
6 Strict Pull ups

This was a ball buster.