Warmup:

12 min EMOM Jump Rope

High Knees 

Double Unders

Dyanmic Stretch

Strength:

Sumo Deadlift High Pull

6x5

WOD:

Run 1 mile, rest 3 min

Run 1200m Rest 2 min

Run 800m Rest 1 min

Run 400 m

Score is total time accumulated (include rest)

20 Step ups, 20 PVC OH Lunge, 20 Swimmers each arm, 20 Leg Swings each leg, 20 Air Squats, 20 Swings

Band Mobility, LX Ball, Foam Roll   (10 Min Total)

Skill:

The Muscle Up (15 min)

OH Prep (5 min)

Clean Prep (5 min)

10 min to establish 3 rep max OH Squat working from the ground

WOD:

7 min of Burpees

Warmup

Wall Push x 5

20 Very slow and controlled pushups down and explode up.

Partner resist pulls with pvc pipe 3 rds each

Dynamic warmup 

Frankenstein walk, pvc pass through, butt kicks, high knees, inch worm, alligator crawl

Team Stretch

Strength:

Find new 1 RM for Bench Press in 10 min

WOD:

7 rounds
Hands cannot leave bar for duration of WOD
7x Deadlift (115#/75#) 
7x Hang power clean 
7x Push-ups (on bar)

Every time your hands leave the bar you will be penalized 7 Burpees to be executed at the end of the wod so hold on tight....

3 Rounds not for time

20 Double unders

20 Air Squats

Group Stretch

Strength:

5x5

Back Squat

WOD:

10 Rounds of:

8 Knees-to-elbows

10 Thrusters @ 65 lbs / 45 lbs

Warmup with 1000m row

Mobility 25 min

WOD:

4 rounds
Run 400m 
50x Squats

Warmup

Run 800

Team Static Stretch

Clean Workshop

Strength:

Clean Pulls

6x3 Try to build up to 150% of your 1 rep max clean for 3 clean pulls.

WOD:

3 rounds for time:

4 Squat Cleans 225/135#

15 Pistols, left leg 

10 Knees to elbows 

15 Pistols, right leg 

20 Push-ups

Warmup:

50 Wall Balls

10 Sec Pull up dead hang x5

50 Step Ups

Team Dynamic Stretch Sequence 

Strength:

Death by Pullups

With a continuously running clock, starting at 3 pullups for min 1, you will increase by 1 pullup for each minute until you can no longer complete the number of pullups you are on in that minute.

Min 1= 3 Pullups

Min 2= 4 Pullups

Min 3= 5 Pullups

So on and so forth until you fail tom complete the pullups in that min.

Advanced athletes will do chest to bar.

WOD:

“Death by 10m sprint”


With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.