120 min
Warm up + COS 20 min

1.HS practice
- HS Body tightener 3-4x10 s hold
- Body tightener to Wall walk: 3-4x3
- Free standing HS Hold - forearms against block x 3

2.BMU
- Drills
- BMU 3x1 + 7x2 + 3
- BMU x 20

*3.BFLY + BCTB
- Bfly 35
- BCTB + kip swing 4+4 x 6

4.Power clean
- Build to challenging but snappy triple
25 25 30 35 40 45 50 52.5

5.Romanian deadlift
4x5 @ Light weight and slow tempo
50 50 50 50

2 x Hang Clean

Pre-WOD:
- Work up to a heavy 3 rep max Power Clean (115#, 135#, 155#, 165#, 175#)
- Work up to a heavy 3 rep max Strict Press (95#, 115#, 125#)

WOD - 8 min AMRAP:
- 800M Run
In the time remaining, complete as many rounds as possible of:
- 10 KB Swings (53#,35#)
- 10 HRPU

PR on Power Clean. Nice when technique and progress fall into place. Practiced double unders and got in some GHD situps for personal Post-WOD.

Warm up(8)
3rds
10 pass thru
10 good mornings
10 push ups

Mobility(3)
1:00 min chest opener
1:00 min quad stretch

Intervals
On the minute x10
8 med ball cleans
6 push ups
4-10m shuttle runs

Finisher
30 cuff iso
30 alternating sit ups
1:00 min IT stretch

Ring row 10-8-6-4-2 reps

Saturday

Perform max reps of pull ups

Speed back squat 60%1rm 7sets of 4reps

Muscle

Upper
Bench Press 5 x 5
Dumbbell Press 5 x 20

T-Bar Row 5 x 5
Inverted Row 5 x 20

Push Press 5 x 5
Dumbbell Shoulder Press 5 x 20

Ring Dip 5 x 5
Dumbbell Extension 5 x 20

Chin Up 5 x 5
Incline Curl 5 x 20

Metcon

3 rounds
10x Overhead squat
30x Double-unders/ 60 Single-unders