Warm Up: Shoulder Prep 4x 7 IYT, 20 arm circles

Skills: 10 min EMOM

Odd: 1 Muscle Snatch, 3 Power Snatch, 5 OH Saquats,

Even: 1 Strict Muscle Up + 3 Muscle ups + 5 Ring Dips

Or 5 Transitions, 7 Ring Dips

WOD: Every 4 Minutes for 3 Rounds 

Run 200m

24 Pistols (alternating)

12 Deadlifts 255/185

Max Hand Release push ups in remaining time

Cool Down: 50 Sit ups

Warm Up: Shoulder Prep 4x 7 IYT, 20 arm circles

Skills: 10 min EMOM

Odd: 1 Muscle Snatch, 3 Power Snatch, 5 OH Saquats,

Even: 1 Strict Muscle Up + 3 Muscle ups + 5 Ring Dips

Or 5 Transitions, 7 Ring Dips

WOD: Every 4 Minutes for 3 Rounds 

Run 200m

24 Pistols (alternating)

12 Deadlifts 255/185

Max Hand Release push ups in remaining time

Cool Down: 50 Sit ups

Warm Up: 3 Sets with Partner

A. 16 DB Snatch

B. Plank Hold

WOD: 20 min AMRAP

With Partner

A. Run 200m with MedBall

B. 4 Snatch (you choose)

5 Box Jump Over 24"/20"

4 L-Pull Up

5 Box Jump Over

Warm Up: 3 Sets with Partner

A. 16 DB Snatch

B. Plank Hold

WOD: 20 min AMRAP

With Partner

A. Run 200m with MedBall

B. 4 Snatch (you choose)

5 Box Jump Over 24"/20"

4 L-Pull Up

5 Box Jump Over

Warm Up:  Clean and Jerk

WOD: 32 min EMOM

1. Run (end of building)

2. T2B

3. 3 Clean and Jerk

4. Handstand

*You choose weights and skill work today.

SWOD:

1000/800m Row

20 Back Squats

750/600m Row

15 Back Squats

500/400m Row

10 Back Squats

250/200m Row

5 Back Squats

WOD: 12 min AMRAP

3 Ring Muscle ups

6 Bar Facing Burpees

9 Front Squats 155/105

Cool Down: 100 Sit ups

Happy Birthday Leland!

Warm Up:  She Bear Complex

SWOD:  7x UBK She Bear Complex

WOD: 16 min AMRAP

4 Squat Snatch

29 Double Unders

4 Squats Snatch

Run 100m

Cool Down:  3 Sets

15 Weighted Push Ups

15 Flutter Kicks w/ Plate

Happy Birthday Leland!

Warm Up:  She Bear Complex

SWOD:  7x UBK She Bear Complex

WOD: 16 min AMRAP

4 Squat Snatch

29 Double Unders

4 Squats Snatch

Run 100m

Cool Down:  3 Sets

15 Weighted Push Ups

15 Flutter Kicks w/ Plate

Happy Birthday Isaac!

Warm up: "Sally Song" Push up or Air Squat

WOD: 5 Rounds 

2 min

25 Wall Balls 20/14

Max Burpees

1 min Rest

2 min

25 Box Jumps

max Bar Muscle ups

1 min Rest

Cool Down: 3x 25 2ct Flutterkicks, 25 Russian Twists

Warm Up: TGU

SWOD: 9 min EMOM

3 Deadlift

WOD: 16 min AMRAP

2 Rope Climb

7 TGU R arm 32/24

2 Rope Climb

14 OH Squat L arm

2 Rope Climb

7 TGU L arm

2 Rope Climb

14 OH Squat R arm