3 rounds of supersets :
8-12 reps of bicep curls
8-12 reps of French triceps turns

Warm up(10)
Light Jog + Walking Quad Stretch
Light Jog + Soldier Kicks (straight leg to opposite hand)
Light Jog + Side Lunges, pivoting on lead foot
Light Jog + Walking Samson Stretch
Light Jog + Walking Cradle Stretch

Finish by alternating between the below movements, 10 seconds at each:
Light Jog + Side Shuffle facing in
Light Jog + Side Shuffle facing out
Light Jog + Butt Kickers
Light Jog + High Knees

10:00-17:00 mobility
achilles 2 mins
shoulder distraction 2 mins

17:00-30:00
skills run through
snatch dead
hang snatch
pwr snacth

30:00-38:00
dry run
restroom

38:00-40:00
strategy

40:00(20)
Metcon
"Randy's on the Run"
5rds
400m run
15 power snatches 75/55

Optional(10)
work up to hvy pwr snatch(10)
5x100m hill sprint-run up/walk down

Finisher
1 min s/a para per
30 w raise
60 bicycles
1 mim ham stretch per

powered by comp train class/fittrain

4 rounds for time

Run 200m
Pull ups 20 1.&3. T2B 2.&4. rounds
DL 20 @about 70% max
Run 200m
Rest 3min

For time, 15-12-9 reps of :
calories assault bike or rowing
burpee box overs (askeltaen)

A.
Five sets of:
Back Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.

B.
Find heavy Power clean (85%)

Then,

Complete as many rounds and reps as possible in 9 minutes of:
3 Hang clean
6 Front squat
9 Burpees
12 Jumping pull-ups

For time:

20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses

Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

Power
back squat
week 4-deload

Fitcamp
3rds
20 burpees
50 lunges
20 jing jangs

Metcon(14)
4rds
15 ohs 75/55
15 burpees over the bar

Metcon-comp(14)
4rds
9 burpee muscle ups
12 ohs 135/95

Finisher
100 rtw
25 cuff iso per
1 min samson per

Rx’d

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(16) optional post wod
bench/strict 5x5
deadlift 6x1
oh squat 5x2

Metcon
16.3 scaled

Metcon-comp
16.3 rx

Finisher
stretch and roll

Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

gym goat(5)

Power(16) choose one or two
bench or strict- chart week 2
front squat 4x3 w/2 sec pause on last rep of each set
good mornings 3x8 w/8 ghr following each set

Fitcamp
tabata 8x20/10
ball slams
tire flips
kb hold
sledge
squat jumps

Metcon (13)
otm 10 pull ups-modify as needed
65 wallballs 20/14

Metcon-comp(13)
otm 25 du's
30 bar muscle ups

Finisher
30 v ups
30 cuff iso
30 w raise