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Friday Warm Up: 3:00 Row + 2 Wall Walks with :10 Hold on Final Rep 10 Hip Switches 10 Cat/Cows Strength/Skill: GOAT 15 min WOD: 1500m Row 30 Wall Walks 1500m Row *21 min Cap Cool Down: 2 x 10 T-spine MOB on Bench or Box 
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Thursday Warm Up: 400m Run + 10 Reverse Lunge with Diagonal Stretch 10 Leg Swings 5-10 Scap Pull-ups/Kipping Swings Strength/Skill: Front Rack Reverse Lunge from Rack 2/leg x 7 (build quickly) WOD: 5 Rounds for Time: 50' Dumbbell Front Rack Walking Lunge (50's/35's) 20 Toes to Bar *17 min Cap Cool Down: 2:00 Prayer PNF  Wednesday Warm Up: Tabata Jump Rope + 10 Good Mornings 10 Banded Side Steps 10 Barbell Strict Press with :10 Hold on Final Rep Strength/Skill: Deadlift 5-5 (3-3-3+) WOD: For Time: 90 Double Unders 9 Open Complexes* (135/85) *1 Deadlift, 1 Power Clean, 1 Hang Power Clean, 1 Push Jerk 60 Double Unders 6 Complexes 30 Double Unders 3 Complexes Cool Down: 2 x 10 Side Lying Windmills/side  Tuesday Warm Up: 20 Burpees + 10 Toe Touch Squats 5-10 Kipping Swings Scap Pull-ups 25' Crab Walk Strength/Skill: Back Squat 5-5(3-3-3+) WOD: Test 3 Tabata Squats into 4:00 AMRAP of Ring Muscle Ups Cool Down: 2:00 Banded Couch Stretch/side  Monday Warm Up: 3:00 Row + :10 Hang 10 Banded Good Mornings 10 Unweighted Sit-ups Strength/Skill: Pendelay Row 5-5-5-5-5 WOD: 13 min AMRAP: :30 Dead Hang 15 Kettle Bell Swings (32k24k) :30 Plank 15 Med Ball Sit-ups *13 min Cap Cool Down: 2:00 Front Rack PNF/side  Saturday Warm Up: Tabata Jump Rope + 10 Wall Squats 10 Hip Switches 10 Steps Walking Groiner Strength/Skill: Build to a High Box Jump 10 min WOD: 20 min AMRAP: 5 Kettle Bell Thrusters (16k/12k) 10 Alternating Farmer's Carry Box Step Ups (24/20) 25 Double Unders Cool Down: 2:00 Couch Stretch against Wall  Friday Warm Up: 20 Burpees + 10 Med Ball Squat Bow to Extension 10 Banded Good Mornings + Ido Portal Scap Routine Strength/Skill: Snatch Pull + Power Snatch + Squat Snatch (1+1+2) x 5 WOD: For Time: 27 Bar Facing Burpees 9 Squat Snatch (145/100) 21 Bar Facing Burpees 7 Squat Snatch 15 Bar Facing Burpees 5 Squat Snatch *12 min Cap Cool Down: 2 x 10 T-spine Mobility on Bench or Box  Thursday 400m Run + 10 Ankle Biased Split Squats 10 Hip Switches 10 Steps Heel to Toe Walking Stretch Strength/Skill: GOAT 17 min WOD: 3 Rounds for Time: 400m Run 30 Med Ball Sit-ups (20/14) 30 Pistols *18 min Cap Cool Down: 2:00 Prayer PNF  Wednesday Warm Up: Tabata Jump Rope + 10 Pass Throughs 5 Barbell Strict Press with :10 Hold on Final Rep 10 Scorpions Strength/Skill: Strict Press 5-5(5-5-5+) WOD: 10 min AMRAP: 10 Dumbbell Hang Power Cleans (50/35) 10 Push-ups on Dumbbells Cool Down: 2 x 10 Side Lying Windmills/side  Tuesday Warm Up: 400m Run + 10 Reverse Lunge with Diagonal Stretch 10 Yoga Push-ups 10 Thoracic Rotations WOD: Split Jerk 5-5-3-3-3-1-1-1-1 Post WOD: Jerk Dip Squat over 100% 2-2-2 Cool Down: 2:00 Banded Couch Stretch/side  |
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