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Friday Warm Up: 3 Rounds, Down and Back: Jog High Knees Butt Kicks Walking Groiner Marching Shoulder WOD: 15 min AMRAP: 1 mile Run Buy-in -Then- 12 Back Squat (135/95) 8 Shoulder to Overhead *Only run once 6 min Abs: 2 min Tabata Hollow Hold 2 min Tabata Hollow Rock 2 min Tabata Hollow Hold  Thursday Warm Up: 400m Run Then 3 Rounds: 10 Squats 10 low Box Jumps 10 light KB Swings :20 Double Unders Strength/Skill: 10 min EMOM: Odd: 5-7 Strict Pull-ups Even: 5-7 Dips WOD: 21-15-12-9-6-3 Box Jumps (24/20) KB Swing (53/35) *30 Double Unders after each round  Wednesday 3 Rounds: 100m Row 10 Jump Squats 10 Leg Swings each leg 10 Walking Groiners Strength/Skill: Back Squat 3x4 @80-85% Then do a 4th set for Max Reps WOD: 3 Rounds: 400m Run 500/400m Row  Tuesday Warm Up: 4 min Row Then 3 Rounds: 10 Muscle Snatch 10 Kipping Swings Strength/Skill: 5 Sets, building in weight 2 Hang Snatch + 1 Snatch from Floor *Can drop the bar after 2nd Hang Snatch WOD: 12 min AMRAP 20 Wall Balls 10 TTB 5 Power Snatch (135/95)  Monday Warm Up: 3 Rounds: 10 cal Row 10 light DB Press (5/arm) 10 Walking Lunges (5/leg) Strength/Skill: 4x10 per arm Half Kneeling DB Strict Press WOD: 5 Rounds: 12 Walking Lunges (135/95) 12 Bar Facing Buprees  Saturday Warm Up: Coach's Choice WOD: 50 Synchronized Wallballs 30 Cleans (135/95) 50 Synchronized Wallballs 20 Cleans (185/135) 50 Synchronized Wallballs 10 Cleans (225/155) * Wallballs must be synchronized *Cleans may be split however  Friday 8 min AMRAP: 10 PVC Pass 10 Broad Jumps 10 cal Row 5 Push-ups Strength/Skill: Strict Press 4x5 Then do a 5th set for Max Reps WOD: 16 min Time Cap: 30 cal Row 50 DB Push Press (50/30) 30 Cal Row 25 Burpees over Rower 30 Cal Row 50 DB Push Press  Thursday Warm Up: 3 Rounds: 100m Row 10 Cossak Squats 10 Leg Swings each leg 10 Walking Groiners Strength/Skill: Back Squat 5x5 @70% WOD: 12 min AMRAP: 10 KB Swings (53/35) 15 Wall Balls 20 Sit-ups  |
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