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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 
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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  |
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