Warm up(0:00-10:00)
:45 seconds slow row (feet on top of straps) 
:45 seconds active spidermans

:30 seconds slow row 
:30 seconds active samson

:20 seconds medium row 
:20 seconds air squats

:15 seconds hard row 
:15 seconds push-ups

then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Mobility (10:00-15:00)
Front Rack (1:00 min)
Couch Stretch (1:00 min per)

Teach/Skill (15:00-30:00)
Row
Burpees
Thrusters

Run through(30:00-35:00)
5 cal row
5 erg burpees
5 thruster

Metcon(25)
Amrap 3
21/15 cal row
21 erg burpees
Max thruster 75/55
Rest 3

Amrap 3
18/12 cal row
18 erg burpees
Max thrusters 95/65
Rest 3

Amrap 3
15/10 cal row
15 erg burpees
Max thrusters 115/80
Rest 3

Amrap 3
12/8
12 erg burpees
Max thrusters 135/95

Optional(12)
40m x6 sprint
4x2 bk sq hvy across

Finisher
30 t raise
1 min sh distraction
1 min quad
60 kneeling crunch

EMOM 20 min

15-20 ring rows
45 sec hunters sit
4+4 pistols or 6+6 SL box squats
15 hollow rocks

3-5 rounds:
15cal SkiErg
5-10 Bulgarian split squat L+R (banded)
10 HSPU
15cal Assault bike
5-10 1-arm ring rows
10 Alternating DB Snatch 20/15kg

100 DU /singles
50/45 cal Row
25 KB swing. 24/32 kg
20 T2B
15 GTOH 25/30kg or 50% snatch 1RM
10 bar over burpee
5 BMU
1 Rope
5 BMU
10 Bar over burpee
15 GTOH
20 T2B
25 KB swing
50/45 row
100 DU

Warm up(8)
30 Seconds of Single-Unders followed by…
5 Pushups, 7 AbMat Sit-Ups, 9 Air Squats
20 Seconds of Faster Single-Unders followed by…
5 Alternating Spidermans (each side)
10 Seconds of Double-Unders, followed by…
3 Walkouts

Repeat once more for a total of two rounds.

Following, with empty barbells:
“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility(8:00-11:00)
Front Rack stretch(2)

Teaching(11:00-24:00)
Clean pull(5) start at midshin w/straight arms
Hang clean(5) start at knee/positioning
Power clean(5) start at midshin/bar path

Work up to 50% clean (25:00-29:00)
Technique is the focus, not load.

Clean emom(30:00-40:00)
0:00-5:00 @50% form work
5:00-10:00 climb to hvy single increasing load every minute.

Transition/Rehearsal(40:00-50:00)
Strip bar to working weight then
1 clean
10 double unders
1 clean
10 double unders

Restroom break

Metcon(53:00-60:00)
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is called.

Mods-50 singles or reduced number of du's. See coach for suggestions.

Finisher
60 double crunch
1 min hamstring stretch per
1 min chest opener per
30 cuff iso

Bench press: 2-2-2-2-2-ME @ 70%
*sub max supine pull ups between

Linear progression:

3x5 Squat (+2.5kg)
3x5 Press (+2.5kg

WOD

In 30secs complete
5 american swings @ 32/24
5 CTB pull ups
5 press ups
5 air squats
(aim is to sprint)

Rest 1minute

x10 (15mins total work & rest)

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
24 jax
12 goodmornings
6 inchworms

Metcon/*Rx(20)
400m run
21 hang cleans 105/75-*145/95
21 cal row
400m run
15 hang cleans 105/75-*145/95
15 cal row
400m run
9 hang cleans 105/75-*145/95
9 cal row

@27:00-5x1 clean-work up

@40:00-max rep cal-2 mins

@45:00-
Finisher
30 w-raise
30 band pull aparts
30 hip rotations
30 fast bicycles/30 slow bicycles rpt 3
1 min hip distraction/opener per

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
2 pull ups
4 push ups
6 squats

Metcon/*Rx(20)
"Cindy"
amrap 20
5 pull ups
10 push ups
15 air squats
*mod any movement as needed

@26:00-4x2 box squat

@40:00-4x100m run on the min(record slowest time).

@46:00
Finisher
30 w raise
30 arm circles
60 tucks
60 side bends
15 halo per side
1 min chest opener per
2 min quad stretch

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
8 jing jangs
6 push ups
4 inchworms

Metcon/*Rx(20)
400m run
40 s2oh 45/35-*75/55
200m run
20 burpees
100m run
10 hrpu/decline push up/hspu/*4/3 deficit hspu
100m run
10 hrpu/decline push up/hspu/*4/3 deficit hspu
200m run
20 burpee
400m run
40 s2oh 45/35-*75/55

@27:00 work up to hvy jerk

@42:00 max cal row 2 mins

@48:00
Finisher
30 t raise
30 cuff iso
2 min sh distraction
2 min hip opener
60 dbl crunch
60 rtw

9/17/18
Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 squats
8 jax
6 deadlift
4 hang clean
2 pull ups

Metcon/*Rx(20)
"Nasty Girls"
3rds
50 air squats
7 *muscle ups/c2b/pull up
10 hang cleans 135/95-mod as needed

@25:00-work up to hvy box squat

@40:00 max unb bmu/c2b/pull up/rr

@45:00
Finisher
30 w raise
1 mim s/a para stretch
60 alt sit up
60 alt toe touch
2 min samson stretch