110 min
Warm up for 20 min

1.MU
- Drills
- MU 22x1
- MU+HTR 3x1
- MU 1x2
- MU x27

2.SHSPU
- Not done

3.Metcon
3-4 rounds, faster each round:
300 m Air runner
20 DB Box step ups - 1x15 kg
12 Pull ups
- Rest 90 s. between sets
- Times: 3.46, 3.31, 3.24, 3.15

135 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 45 (singles)

2.WL
A. Lifting warm up: Jerk balance
- 3x5 @ light weight - 25 30 30 kg

B. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+1 for the day

C. Every 90 s. for 3-6 sets:
- Clean and jerk @ 85-90% of top set
- 57.5 kg

D. Segmented Clean deadlift
- 3x5 @ 105-110% of max of C)
- 65 kg

4 sets of 2 @50-70%

Adductor Plank
4 x 20s each. Rest 30s.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

3 rounds of
10 Deadlifts, 135# (115#)
50 Double Unders

50 Wall Balls
40 KB American Swings 32kg
30 Deadlifts 70kg
20 Chest to Bar pullup
10 Burpee Box Jumps

140 min
Warm up for 20 min

1.MU
- Drills
- MU 28x1

2.SHSPU
6 sets of:
- BOX HSPU (KNEELING) x 3, 5 s. down

3.Metcon
Every 3 minutes for 5 rounds:
2-3 Rope climbs - 2
Tornado Bike @ 80-85% effort - 28 28 28 28 31 cal

4.Accessory
A. Accumulate 30 Reverse snow angels
B. Accumulate 30 Banded pull aparts
C. Accumulate 30+30 World's greatest stretch

#MetCon | 1 round for time of:

• 20 sprint (10 mt) + burpee complexes
• 20 BB deadlifts (30/16 kg)
• 20 crawl (10 mt) + kneeling complexes
• 10 SB cleans (20/10 kg)
• 20 SB overhead farmer’s walk (20/10 kg) (10 mt) + tuck jump complexes
• 10 BB hang power cleans (30/16 kg)
• 20 bear crawl (10 mt) + pike push-up complexes
• 20 SB shoulderings (20/10 kg)
• 20 zigzag sprint (10 mt) + 10 single unders complexes

Before Class:
Pull Ups 3 sets 2 reps 50 pounds (PR)
EMOM 5 minutes - 5 toes to bar

Class:
5x5 Deadlift at 75% 1RM (253lbs)

5 rounds for time, 13 minute time cap:
6 Deadlifts 115
6 Burpees 115
5 Power Cleans 115
5 Chest-to-Bar pull ups
4 Thrusters 115
4 scaled muscle ups (2 ring rows + 2 ring dips = 1 rep)

3 rounds + 18 reps

Hollow Holds – 5 sets of 30 seconds to 60 seconds.
Superman Holds – 5 sets of 30 seconds to 60 seconds.
Ring support – 5 sets of 30 seconds to 60 seconds followed by bottom support of 10 seconds or more.
Pistol to box – 5 sets of 5 reps.