Tuesday

Warm Up:
2 Rounds:
10 Burpees
8 Barbell or PVC Strict Press
6 Scap Pull-ups
4 Kipping Swings

Strength/Skill:
Strict Press
15-12-9-Max Effort (building)
*After set of  9 drop back down to first weight and perform a max effort set

WOD:
15 Rounds:
6 Toe to Bar
6 Burpee
*15 min Cap

Monday

Warm Up:
4 Rounds:
100m Run
7 Toe Touch Squats
7 PVC Pass

Strength/Skill:
12 min to build to Heavy Snatch

WOD:
Test
8 min AMRAP:
6 Squat Snatch (95/65)
18 Wall Balls
Immediately into:
5 min to build to Max Snatch

Saturday

Warm Up:
7 min AMRAP:
2:00 Row
+ 10 Straddle Stance Inchworms with Press-up
10 Side to Side Line Hops
10 Pass Throughs

Strength/Skill:
Every 2 minutes (6 Sets):
3-5 Muscle Ups or 5 Pull-ups + 5 Dips + 4 Burpees over Rower
:30 Easy Row :30 Hard Row 4 Burpees over Rower

WOD:
21-15-9
Burpee
Cal Row

Cool Down:
2 Rounds:
10 90//90 Hip Swtiches
10 Prone Press-ups
10 Cat/Cows 

Friday

Warm Up:
1 Round:
2:00 Row
2 Sets:
10 BB Good Mornings
10 Jump Squats
10 BB Strict Press with :10 Hold
+ Mobility

WOD:
CrossFIt Total
Back Squat
Strict Press
Deadlift
Max, in that order

Strength/Skill:
Self Guided
Clean up Weights

Thursday

Warm Up:
7 min AMRAP:
1:00 Jump Rope
10 Good Mornings
10 Pass Throughs
10 Behind the Neck Press with PVC or Barbell (use push press if necessary)

Strength/Skill:
Snatch
7 Singles (one about every 2 min, building)

WOD:
Isabel
30 Snatches for Time, power or squat (135/95)

Cool Down:
200m Walk
1:00 Internal Rotation Stretch 
1:00 Lax Ball in Rhomboids

Wednesday

Warm Up:
7 min AMRAP:
2:00 Row
+ 5 Ankle Biased Split Squat/leg
5 Yoga Push-ups
50' Walking Ankle Cradle
20 Steps Heel Toe Walking Stretch

Strength/Skill:
Pistol Progression
1 Set:
5 Narrowing Stance Squats
5 Step Downs/leg
3 Step Back Lunges with Lift Off
5 Deck Squats

WOD
3 Rounds for Time:
10 Strict HSPU
20 cal Row
30 Pistols

Cool Down:
1:00 Banded Ankle Stretch
2:00 Prayer PNF Stretch

Tuesday

Warm Up:
7 min AMRAP:
400m Run
+ 5 Scap Pull-ups in to 5 Kipping Swings
5 Box Jump Overs
10 Pass Throughs

Strength/Skill:
Strict Pull-up 2-3 x 5
Rest 2:00

WOD:
For Time:
800m Run
60 BJO (24/20)
40 CTB

Cool Down:
1:00 Foam Roll Calves/leg
1:00 Overhead Band Stretch/ arm

Monday

Warm Up:
7 min AMRAP:
1:00 Jump Rope
10 Crab Extensions
10 Good Mornings

WOD:
20 min AMRAP:
30 Power Cleans (115/75)
20 Dips
100 Double Unders

Cool Down:
1:00 Lax Ball in Foot
10 90/90 Scorpions
1:00 Front Rack Stretch

Saturday

Warm Up:
7 min AMRAP:
2:00 Row
10 Scorpions
5 Slow Controlled Therapy Squats
5 Squat Jumps
10 90/90 Hip Switches

WOD:
25 min AMRAP:
20 cal Row
25 Push-ups
20 Thursters (75/55)
25 Lateral Jumps Over Rower

Cool Down:
200m Walk
1:00 Couch
1:00 Pigeon/side

Friday

Warm Up:
7 min AMRAP:
100m Jog
10 Banded Good Mornings
10 Strict Press with Hold on Last Rep
5 Side Lying Windmills

WOD:
DL Every 3 minutes 7 Reps x 7 Sets
Push Jerk Every 2 minutes 7 Sets x 7 Reps

Cool Down:
10 Posterior Pelvic Tilts
:30 Dead Hang
10 -20 Passes through T-spine with Foam Roller