Warmup
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Strength / Skill
5rds
3 front squat + 1 strict press
add load ea rd
WOD
3RFT
250/200 row
25 wb
250/200 row
25 kb swing
Strength / Skill
Back Squat (5x10)
moderate weight
WOD
10 SDHP 95/65
20 Pull Ups
30 Push Ups
40 burpee bar jump over
30 Push Ups
20 Pull Ups
10 SDHP
Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat
Strength/ Skill
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep
WOD
(AMRAP - Rounds and Reps)
12 min Amrap
15/12 Row
12 Front Squats (95/65)
9 HSPU
Strength / Skill
bench press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Metcon
14min amrap
5 hspu
10 wb
15/12 Row
20 weighted sit-ups
