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run 400m - 3rds 10 sump air squats, 5 down dog push ups, 10 jump squats - bear crawl, broad jumps PVC mobility

Branch-burg Partner wod - 18min amrap - 26 S2OH - 34 burpees over bar - 26 front squats - 34 burpees over bar - 26 deadlifts - 34 burpees over bar - rx 145/95

20 monday amrap
cindy

Morgan's bday cash out - 23 hspu - 23'hand stand walk - 23 hspu (scale to push - ups and bear crawls)

bike for 3 min -
bear crawl, scap hang, inch worm,

6wk strength training: wk2 of 6:CLEAN- 3 x3 warm up sets (1hp, hs, c) then 60% 5hpc, 5hsc, 5pc, 5sc

emom 20 min - alt - 5 snatch, 10 pull up - 5 ohs, 10 kb

alt pistols / push-ups 4,3,2,1 -

lite jog 200m - coach led warm up

6wk strength training: wk2 of 6: Press Complex - SP,PP, PJ -warm up w/bar then 3x10each

4rds 1 min rest between rds: thrusters /burpee bar jump over

ROW 500m for time - foam roll, stretch

jog 200m, 10 airsquats +bear crawl DOWN + 5 jump squats BACK, coach'schoice

6wk strength training: wk2 of 6: SNATCH - 3 warm up sets of 5 (1hp, hs, c) then 4x 60%, 3x70%, 2x80%x2

partner sprints. 5cal bike, 10k2e, 5jump squat 10 push ups