Foam Roll Pec, Lat, Tricep
Banded Upper body
Dowel dislocates, Figure 8s
4 point Extended Crab

Strength Day 3 Stretch of the Month = Shoulder Clocks. Bonus LaXball pec

3 sets of 8
You must squat to the bench

Start up(14)
roll quads, calves, achilles(4)
hip opener (2)
20 halos

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
15 sec wall sit
5 goblet squat

Power
box squat
5x1 @90% hvy

Fitcamp
4rds-30/30
squats
burpees
push ups
jax
mclimbers

Metcon(9)
15-12-9
front squat 115/85
chest to bar pull ups

Complete each round with minimum breaks. Focus on movement quality. Scale accordingly to accomplish stimulus.

Metcon-comp(9)
9-7-5
thrusters 135/95
muscle ups

Complete each round with minimum breaks. Focus on movement quality. Thruster is heavy so break up if need be, but move consistently with controlled breaks.

Finisher
2 min quad smash
2 min lax ball shoulders
2 min plank

Start up(16)
stretch 8 mins
foam roll quads, calf, achilles (4)
front rack stretch(2)
shoulder distraction (2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

work up to hvy snatch(7)

ot:30(5)
1 snatch @95% of 1rm/heavier than last week

Fitcamp
5rds
15 wallballs
30 mountain climbers
15 burpees
30 db pp

Metcon(15)
120 single unders/40 du's
30 med ball sit up 20/14
20 snatch 95/65
90 single unders/30 du's
20 med ball sit up 20/14
10 snatch 95/65
60 single unders/20 du's
10 med ball sit up 20/14
5 snatch 95/65
800m run

Metcon-comp (15)
40 double unders*
30 ghdsu
20 snatch 105/75
30 double unders*
20 ghdsu
10 snatch 105/75
20 double unders*
10 ghdsu
5 snatch 105/75
800m run
double unders must be unbroken or you start over on that set

Finisher
30 scap push ups
60 rtw
2 min couch stretch

Skill Development Week

SL Box Jump (onto plates) 4 x 6/
KB Goblet Side Step up (knee bent to 90 degrees as starting point) 4 x 8/
Heavy KB Swing x8

Partner starts into SL Box Jumps When Partner 1 finishes first leg of step ups

4 min sets

*goal will be to increase height of jumps over the month. Add plates to box if necessary, don't just default to the height of the box. Be safe. Eyes open.

20 minutes

Foam Roll Quads, Glutes, hips, lats
Mobility Band - ankle, hips
Cat / cow
Hip waves
shin boxes

Strength day 1 stretch of the month
Couch stretch against bench

Alternering Double Tabata
Wall Balls
Double Unders

7min AMRAP of:
7 x Hang snatches 40/60kg (hang power snatch is ok too)
14 x T2B

9 Rounds for Time:
4 Dips
6 Burpees

Advanced:
9 RFT:
4 Muscle Ups
6 Burpees"

Time cap 11 min. Go fast and furious. And blame the burpees on Marjaana.

1/2 mile run