Tuesday

Warm Up:
4:00 Row
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Leg Swings
5-10 Scap Pull-ups into Kipping Swings

Strength/Skill:
Single Arm Dumbbell Row 8-10/side x 4

WOD:
1k Row
50 American Kettlebell Swings (32/24)
30 Toes to Bar
12 min Cap

Cool Down:
Figure Four Hip Roll Out 4 min

Saturday

Warm Up:
3:00 Row
+ 10 Scap Pull-ups
10 Kipping Swings
10 Cossack Squats
10 Thoracic Rotations

Strength/Skill:
Clean Pull + Hang Squat Clean + Squat Clean (1+1+2) x 4-5

WOD:
5 x 2:00 Rounds:
12/9 cal Row
5 Bar Muscle Ups
Max Squat Cleans (155/105)
Rest 1:00 between Rounds

Cool Down:
Figure four Hip Roll Out 4-min

Friday

Warm Up:
Tabata Jump Rope
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Banded Pass Throughs

Strength/Skill:
17 min GOAT

WOD:
90 DUs
30 Alternating Dumbbell Hang Snatch + Push Press (50/35)
60 DUs
20 DB Hang Snatch + Push Press
30 DUs
10 DB Hang Snatch + Push Press
11 min Cap

Cool Down:
Bilateral Calf Raises with Alternating Negative to Deficit 10 Reps x 2 Sets

Thursday

Warm Up:
20 Easy Burpees
+ 1 Wall Walk with :10 Hold
10 Wall Assisted Thoracic Extensions
10 Sit-ups

Strength/Skill:
Weighted Pull-up 3-3-2-2-1-1-1

WOD:
12 min AMRAP:
6 Wall Walks (50' HS walk RX+)
30 Med Ball Sit-ups

Cool Down:
Ido Portal Scap Routine

Wednesday

Warm Up:
Movement Warm Up:
2-3x of 25'
1. Lunge with Twist
2. RDL to Kick
3. Walking Groiner
4. Hurdle Walk Overs
5. Duck Walk

WOD:
Front Squat 8-10 @31X1 tempo x 4
Rest 3:00

Post WOD Accessory:
Goblet Curtsy Lunge 6-8/side x 3

Cool Down:
T-spine Mobility on Foam Roller 10 Reps + Side Lying Windmill 5/side x 2

Tuesday

Warm Up
400m Run
+ 10 Steps Heel/Toe Walking Stretch
10 Cat/Cows
10 90/90 Hip Switches

WOD:
1200m Run
1200m Run with Med Ball (20/14)
1200m Run
27 min Cap

Cool Down:
Anterior Tib and Calf Smash 4 min

Monday

Warm Up:
20 Easy Burpees
+ 10 Toe Touch Squats
10 Yoga Push-ups
10 Box Jumps

Strength/Skill:
Halted Push Press + Push Press (1+3) x 5
From rack

Blindness Awareness WOD:
3 Rounds for Time:
20 Dumbbell Thrusters (chose load)
20 Double Unders
20 Burpee Box Jumps
20 Pull-ups
18 min Cap

Cool Down:
Band Distracted Shrimp Squat 3-5/leg x 3

Saturday

Warm Up:
3:00 Row
+ 10 Scap Pull-ups/Kipping Swings 
10 Wall Facing Squats
10 Wall Assisted Thoracic Extension

WOD:
10 Rounds (alternate movements):
21 cal Row
15 Toes to Bar
9 Front Squats (24kg/16kg)
32 min Cap

Cool Down:
Band Distracted Shrimp Squat 3-5/leg x 3

Friday

Warm Up:
400m Run
+ 10 Inchworms with Press-up
10 Lunge with Twist
10 Leg Swings

Strength/Skill:
Single Arm Dumbbell Snatch + Walking Lunge 2 Snatches + 4 Lunges x 4

WOD:
20 min AMRAP:
400m Run
15 Lateral Pogo Burpees Over Line
10 Steps OH Walking Lunge L (50/35)
10 s]Steps OH Walking Lunge R 

Cool Down:
Bi-lateral Calf Raises with Alternating Negative to Deficit 10 Reps x 2 Sets