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5cal bike, 200m jog, 5 cal bike - 3rds: 10 sumo air squat, 10 alt lunges, pvc mobility

6wk strength training: wk4 off 6: Back squat - 4x4 at 80% of max - offf rack

3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

rx= run - sc =walk 200 or bike 20 calories or row 500m
kb - rx 70/53 - sc 53/44, 44, 35, 35/18
pull-ups - ring rows

5min on stretching IT band a must!

coaches choice

2 person team:
all reps split in half.
runs are performed together

500 m row
50 DU
40 abmat sit-ups
30 power cleans

400 m run
50 hrpu
40 kb swings
30 box jumps

500 m row
50 burpees
40 pull-ups
30 goblet squats

400 m run
50 DU
40 abmat sit-ups
30 power cleans

partner b is holding a 45/25 plate overhead while the partner a is doing their half of the 50, 40, 30 reps. the weight can never touch the ground

coach mike

coaches choice

partner wod - barbell bender WOD
then...
sled pull 2min pull for max distance (185/135, 135/95)
rope slam 2rds 1 min on 1 min rest and repeat

400m jog - 3rds 10 sumo squat, 5 jump squat (focus on opening hips to full extension) 5 inch worm - then wrist clock work, samson stretch

6wk strength training: wk3 off 6:clean- 4x6 at 70% of max (c, sc) aka from floor not hang

12 min EMOM: 1x5 movements of bear complex (start at 50% and focus on completing each movement).

4 min tabata 20/10 - hs hold / hollow hold