WARMUP
2rds jog 200m - 10 sumo air squats - bear crawl down crab walk back 10 air squats
STRENGTH / SKILL
10 min back squat to establish heavy singles
METCON
30 cal row - ladder 1-10 dbl shot wb - 10-1 kb swing 20/14, 70/53
30 cal row ladder - 1-10 - hang kb snatch - 10-1 goblet 55/35, 44/26, 35/18
COOL DOWN
foam roll
WARM UP
row 400m, grab a light kb and meet in center. leg stretch, 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.
STRENGTH / SKILL
Press - Strict
10 min strict press to establish 1 rep max x 3
METCON
partner wod: 20 min amrap -
A1 - 7 power clean, 7 burpee clap
A2 bike max cal
185/115, 155/95, 135/75, 115/55
WARM UP
400m jog, bear crawl, crab walk, shoulder mobility, wrist work
STRENGTH / SKILL
Hand Stand progression
METCON
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14
CASH OUT
100 sit ups any style
WARM UP
400m jog, 3rds 10 air squats, 5 jump squats, 5 down dog push ups
STRENGTH / SKILL
10 min emom:
4 burpee bar jump over + 4 Deadlift (70%)
METCON
3 rounds for time of:
Row 250 meters
95/65, 75/45, 65/35-lb. squat snatches, 12 reps
21 push-ups
CASH OUT
100 sit up - any style
