Monday

Warm Up:
20 Easy Burpees
+ 10 Side Lying Windmill
10 Med Ball Squat BoW to Extension

Strength/Skill:
Front Squat + Push Press + Push Jerk (2+1+1) x 5

WOD:
4 Rounds for Time:
15 Push Jerks (135/95)
50 Air Squats
12 min Cap

Cool Down:
2 x 1:00 Prayer PNF
1:00 Wrist Extension

Saturday

Warm Up:
400m Run
+ 10 Horse Stance Squats
10 90/90 Hip Switches
10 Box Jump Overs

Strength/Skill:
Sumo Deadlift High Pull Warm Up
+ Building Sets 5-5-5

Partner WOD:
5 Rounds for Time:
400m Run
24 Sumo Deadlift High Pulls (95/65)
30 Box Jump Over (24"/20") with Step Down
​Run with partner  and split reps as necessary
30 min Cap

Cool Down:
2 x Ido Portal Scap Routine
:30 Supinated Dead Hang

Friday

Warm Up:
2x:
1. Walking Groiner wit Sky Reach
2. RDL to Kick
3. High Hip Bear Crawl
4. Duck Walk
5. 10 Scap Pull-ups
6. 10 Kipping Swings

Strength/Skill:
Heaving Snatch Balance + Overhead Squat (1+3) x 5 

WOD:
104 Wall Balls
52 Pull-ups
*11 min Cap

Cool Down:
2 x 1:00 Prayer PNF
1:00 Wrist Extension

Thursday

Warm Up:
20 Easy Burpees
+ 10 Yoga Push-ups
10 Leg Swings
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
Power Clean 4-4-4-4 TNG

WOD:
20 min AMRAP:
8 Handstand Push-ups
6 Toes to Bar
4 Power Cleans (165/115)

Cool Down:
10 Side Lying Windmills/direction x 2

Wednesday

Warm Up:
2:00 Row
+ 400m Run
+ 10 Inchworms
10 Narrowing Stance Squats

Strength/Skill:
Pistol Progression
3-4 Reps or Exercise/leg
Step Back Lunges
Step Back Lunges with Lift Off
Pistol
Loaded Counter Balance Pistol

WOD:
1 K Row
50 Pistols
1 K Run
50 Burpees to 6" Target
20 min Cap

Cool Down:
1:00/side Pigeon Pose x 2

Tuesday

Warm Up:
Tabata Jump Rope
+ 10 Banded Good Mornings
10 Banded Pass Throughs
10 Band Assisted Thoracic Rotations

Strength/Skill:
Single Arm Rotating Ring Row
8-10/arm x 4

WOD:
3 Rounds for Time:
60 Double Unders
20 Dumbbell Snatch (50/35)
30 Double Unders
10 Dumbbell Snatch (70/45)
*13 min Cap

Cool Down:
2 x 1:00/side Banded Loaded Ankle Dorsiflexion

Monday

Warm Up:
20 Easy Burpees
+ 10 Wall Squats
25' Crab Walk
10 Wall Assisted Thoracic Extension

Strength/Skill:
Power Clean + Squat Clean + Front Squat + Thruster (1+1+1+1) x 4-5

WOD:
20 min Alternating EMOM:
1: 5 Thrusters AHAP
2: 5 Ring Muscle Ups

Cool Down:
Banded Diagonal Pec Stretch :45/side x 2

Saturday

Warm Up:
400m Run
+ 10 Scap Pull-ups
10 Kipping Swings
10 Leg Swings
10 Cat/Cows

WOD:
"Eva Strong"
5 Rounds for Time:
24 Double Unders (each)
19 Toes to Bar (share)
2 Clean and Jerks (205/135) (share)
400m Run (together)
25 min Cap

Cool Down:
2 x Ido Portal Scap Routine
:30 Supinated Dead Hang

Friday

Warm Up:
20 Easy Burpees
+ 10 Cossack Squats
10 Thoracic Rotations
Ido Portal Scap Routine

Strength/Skill:
Deficit Snatch Pull 2" 3-3-2-2
Start at top WOD weight

WOD:
Hang Squat Snatch
3-3-3-3-3-3-3

Cool Down:
10 Side Lying Windmills/direction x 2

Thursday

Warm Up:
4:00 Easy Row Drills
+ 10 90/90 Hip Switches
10 Steps Walking Groiner with Sky Reach
1 Wall Walk with :10 Nose and Toes Hold

Strength/Skill:
A1. Half Kneeling Single Arm Kettlebell Palm Press 8-10/arm x 3
Rest :30
A2. Single Arm Waiter's Walk 50'/arm x 3
Rest 1:00

WOD:
2k Row + Max Distance Handstand Walk OR Max Reps Wall Walks in Remaining Time

Cool Down:
1:00/side Pigeon Pose x 2