Start up(14)
stretch 4 mins

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

Warm up(8)
coaches choice

ft sq/bk sq(12)
4/8 @75% of 1rm
rpt 2x

Metcon/*Rx(15)
5 rds
10 lunge(front rack) 75/55-*95/65
10 push press 75/55-*95/65
10 pull-ups/*5 bmu

Finisher
2 min quad stretch
2 min sh distraction
lax shoulders
50 alt toe touch

Wod 4RFT
400m run
10 T2B
10 Deadlift@100/70

3-5 rounds, rest as needed. Use AHAFA weights.

1) 6+6 Bulgarian Split Squat
2) 5-10 Chest to Rings Pull-Up
3) 10-20 Parallette Push-Up
4) 20 Russian Twist

Rope climbs for strength or skill work

Rest day!

4x6min (3min rest)
AMRAP of:

a) 15 Wall Balls
10 Front Squats 60/40kg
5 Handstand Pushups

b) 10/7 Cal. Row
6 Burpee Over Rower
3 Over Obstacle

c) 5 Power Snatches 60/40kg
5 Overhead Squats
15 Toes-to-bar

d) 10 KB Swings 32/24kg
10 Box Jumps
35 Double Unders

For time:

28-21-15

DB snatch 35/50lbs
Box over jump 50/60 cm

3 rounds for time of:

6 Rounds of RUN
10 Strict Pull-Ups
10 Strict KB/DB Shoulder Press 10/16

How did it go?

1) Handstand Push-ups: Accumulate Volume. Rest 2:00 between sets.
- Adv: 30-40 Reps Strict +/- Deficit
- Int: 20-30 Reps Kipping
- Beg: Handstand Hold x 10-20s or 20 Shoulder Taps
- Newbie: 5 x 5-6 Neutral Grip Seated DB Shoulder Press.

2) Wide Grip Pull-ups: Accumulate 25 Reps. Rest 60s.
Options:
- Add weight each set
- Bodyweight
- Partner Assisted

3a) 1-Arm KB Rows: 3 x 10 each. Rest 60s.
3b) Roll Back Tricep Extensions: 3 x 12-15. Rest 60s.