Saturday

Warm Up:
3:00 Row
+ 10 Hip Switches
10 Shoulder Extension Pulls
25' High Hip Bear Crawl

Strength/Skill:
HSPU and Dip Warm Up

Partner WOD:
5 Rounds:
1k Row (split however)
15 HSPU (split every 3)
15 Dips (split every 3)
*35 min Cap

Cool Down:
Kettlebell Saw on Calf 2:00/side

Friday

Warm Up:
Tabata Jump Rope
+10 Wall Squats
10 Scap Pull-ups
10 Kipping Swings
10 Leg Swings

Strength/Skill:
Front Squat from the Rack
2-2-2-2-2

WOD:
9 Front Squats (195/130)
27 Toes to Bar 
9 Front Squats
27 Toes to Bar
9 Front Squats
*12 min Cap

Cool Down:
5 Reps/leg x 3 Elevated Calf Raise/leg with Slow Eccentric

Thursday

Food for Thought:
What's your favorite pull-up style?

Warm Up:
400m Run
+ 10 Scap Pull-ups
10 Cat/Cows
10 Yoga Push-ups

Strength/Skill:
Weighted Pull-up
2-2-2-2-2-2

WOD:
5 Rounds for Time:
12 Dumbbell Deadlifts (50/35)
9 Hang Power Cleans
6 Shoulder to Overhead 
*15 min Cap

Cool Down:
2-4 min Calf Stretch on Pole

Wednesday

Warm Up:
20 Easy Burpees
+10 Curtsey Lunges
10 Steps Heel?Toe Walking Stretch
10 Hip Switches

Strength/Skill:
Crossover Goblet Step-ups
8-10/leg x 3

WOD:
5 Rounds for Time:
150' Lunges with Med Ball (20/14)
75 Double Unders
*20 min Cap

Cool Down:
Lacrosse Ball in Arch of Foot 2:00 + Great Toe Stretch

Tuesday

Food for Thought:
What did one wall say to the other?

Warm Up:
Tabata Jump Rope
+10 Banded Good Mornings
10 Banded Side Steps
10 Cossack Squats

Strength/Skill:
Barbell Warm Up

WOD:
Muscle Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1

Cool Down:
Banded Dorsiflexion Mobilization 

Monday 

Warm Up:
400m Run
+ 10 Inchworms
10 Reverse Lunge with Twist
1 Wall Walk with :10 Nose and Toes Hold

Strength/Skill:
Dumbbell Alternating Hang Split Snatch
10 Reps x 3 Sets (building)
Rest 2:00

WOD:
1 mile Run
60 Burpees
40 Alternating DB Hang Split Snatch (50/35)
20 Wall Walks
*30 min Cap

Cool Down:
4 min Anterior Tib Smash

Saturday

Warm Up:
400m Run
+ 10 Banded Good Mornings
10 Scorpions
10 Low Box Jumps/Step Downs

Strength/Skill:
Deficit Clean Pull + Box Jump (2+3) x 6

WOD:
10 min AMRAP:
15 Deadlifts (135/95)
15 Hand Release Push-ups

Cool Down:
Kettlebell Saw on Calf 2:00/side 

Friday

Warm Up:
Tabata Jump Rope
+ 10 Cossack Squats
10 Side Lying Windmills
10 Scap Pull-ups into Kipping Swings

Strength/Skill:
Pendelay Row
8-10 Reps x 3 Sets

WOD:
3 Rounds for Time:
10 OHS (95/65)
10 Pull-ups
10 Pistols
10 CTB Pull-ups
*12 min Cap

Cool Down:
5 Reps/leg x 3 Elevated Calf Raise/leg with Slow Eccentric

Thursday

Warm Up:
4:00 Row
+ 10 Hip Switches
10 Cat/Cows
10 Ankle Biased Split Squats (5/leg)

Strength/Skill:
10 min Durante Core Routine

WOD:
Row 1K x 4 @ 3K Pace
Rest 2:00 
*26 min Cap

Cool Down:
2-4 min Calf Stretch on Pole

Wednesday

Warm Up:
20 Easy Burpees
+25' Walking Groiner
25' High Hip Bear Crawl
25' Duck Walk

Strength/Skill:
GOAT 18 min

WPD:
21-15-9
Burpee Box Jump (30/24)
Handstand Push-up
*15 min Cap

Cool Down:
Lacrosse Ball in Arch of Foot 2:00
+ Great Toe Stretch