Death by: (10min)

Push Ups (HR) 10->
V-ups 10->
Chin Ups 5->
Burpees 5->

A. High Box Jump 1RM

B. Death by 10m Shuttle Run

C. Tabata Double Unders

OH Ball Toss
3 sets of 90 sec

Foam Roll Upper T / lat / Rear / lateral delt
Upper Body band Distractions
Upper body segmental roll
Hollow body Scap Pull up
Crab Reach

Strength Day 2 Stretch of the month. To Be accompanied by anterior delt and rotator cuff LaxBall

https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/3129/article10614_4.jpg

EMOM for 20min
Even min - 30s of rowing (for meters)
Odd min - Power snatch or snatch x 3 reps @ 70-80% of todays 1RM

Every 30s on the 30s

1-Sprawls x 6
2-Candlestick (reverse crunch) x 8
3-Lateral Hurdle Jumps x 10/
4-Credit Card Jump Squat x 12

6 rounds through
*add 2 reps every round until you can't fit it in the 30seconds.

12min workout
15min

Take 15-20min to build to todays 1RM snatch.

4 rounds

3-4 x Strict Handstand Push-Up
Rest 0:30
3-4 x Strict Dip / Ring Dip
Rest 0:30
6-8 x Dumbbell Floor Press
Active Rest 4:00 (row, bike, skip, jog, ski)
Choose variation of HSPU and dip that is challenging for the target reps.

For time:

135-lb. squat cleans, 10 reps
50 GHD sit-ups
135-lb. squat cleans, 8 reps
40 GHD sit-ups
135-lb. squat cleans, 6 reps
30 GHD sit-ups
135-lb. squat cleans, 4 reps
20 GHD sit-ups
135-lb. squat cleans, 2 reps
10 GHD sit-ups

Suicides (4 cones) AFastAP
Battle Rope Slams x10
Conditioning Push Ups x10
Side Hollow Rocks x10/

In order, 2 at a time. Once the 2 people in front of you start the battle rope you begin your suicides. Start people at different stations to get moving at the beginning.

15 min amrap

20min