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Saturday Warm Up: Coach's Choice Partner WOD: 100 Hang Cleans (95/65) 100 Push Jerks 100 Front Squats  Friday Watrm Up: 3 Rounds: 10 Ring Rows 10 Scap Push-ups 200m Run Strength/Skill: Strict Pull-up 2-3 x 5 Rest 2:00 WOD: 3 Rounds for Time: 400m Run 12 Push-up + Renegade Row (35/25)  Thursday Warm Up: 5 Rounds: 1 length Marching Soldiers 1 length Walking Groiner 10 Pass Throughs, 10 Abmat Sit-ups Strength/Skill: Single Arm DB OH Walking Lunge 8-10 total steps/arm x 3 Rest 1:00 b/w arms WOD: 21-15-9 OHS (135/95) Toes to Bar  Wednesday Warm Up: 10 min AMRAP: 10 Scap Pull-ups 10 Good Mornings 10 low Box Jumps :20 Arch Body Hold :20 Hollow Body Hold Strength/Skill: Deadlift Build to a tough 5 in 15 minutes WOD: 10 min AMRAP: 2 Rope Climbs 8 Deadlifts (275/185) 16 Box Jumps (24/20)  Tuesday Warm Up: 3 Rounds: :30 Double Under Practice 10 Burpees 200m Row Strength/Skill: 10 min EMOM: Strict HSPU 3-5 Reps WOD: 20 min AMRAP: 50 Double Unders 25 cal Row 10 Burpees over Rower  Monday Warm Up: 800m Run Then 3 Rounds: 5 Goblet Squats 10 Hang Power Cleans 10 Kipping Swings Strength/Skill: Squat Clean Clusters 1.1.1 x 5 Rest :20/2:00 WOD: 100 Wallballs 50 Pull-ups 25 Power Cleans (135/95)  Saturday Warm Up: Coach's Choice Partner WOD: 50 cal Row (25/25) 50 Toes to Bar 50 Deadlifts (225/155) 50 Syncrho Bar Facing Burpees 50 Deadlifts 50 Toes to Bar 50 cal Row (25/25)  Friday Warm Up: 4 Rounds: :30 Double Under Practice 10 Scap Push-ups 10 Kipping Swings Strength/Skill: DB Cuban Press 10-12 x 3 Rest 2:00 WOD: 50-50-50-50-50 Double Unde 20-16-12-8-4 HSPU  Thursday Warm Up: 10 minute AMRAP: 250m Row :20 Pallof Press Hold/side, 5 light KB Snatches/side Strength/Skill: Side Plank :30/side x 5 Rest :30 between sides WOD: 5 Rounds: 500m Row 12 KB Snatch (24/16) 21 Med Ball Sit-ups  |
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