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Monday Warm Up: 400m Run + 10 Leg Swings 10 Scap Pull-ups 10 Kipping Swings 10 Glute Bridges Strength/Skill: Kettlebell Gorilla Row 6-8/arm x 4 Rest 2:00 WOD: 15 min AMRAP: 200m Run 5 Bar Muscle Ups Cool Down: Band Distracted Ankle Stretch ~3 min 
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Saturday Warm Up: 400m Run + 10 Cossack Squats 10 Inchworms 10 Side Lying Windmills Strength/Skill: Snatch Clusters 1.1.1 x 4 Rest :15/2:00 Partner WOD: For Time: 24 Snatches (155/105) 48 BBJO 30"/24" 24 Snatches *Switch every 4 reps on BBJO 16 min Cap Banded Hip Distraction Posterior and Lateral ~3 min  Friday Warm Up: Tabata Jump Rope + 10 Steps Heel Toe Walking Stretch 10 Med Ball Squat Bow to Extension 10 Unloaded Low Box Step Ups WOD: 3 Rounds for Time: 25 Single Dumbbell Box Step Ups (50/35-24"/20") 100 Double Unders 50 Wall Balls 25 min Cap Cool Down: Banded Hip Distraction Anterior ~4 min  Thursday Warm Up: 20 Burpees + 10 Scap Pull-ups 10 Scorpions 10 Light Drag Curls Strength/Skill: Dumbbell Bench Press 6-8 Reps (light) x 1 Then 10-12 Reps x 3 Rest 2:00 WOD: 5 Rounds for Time: 15 Dumbbell Hang Power Cleans (50/35) 10 Dumbbell Push Press 5 Strict Pull-ups 15 min Cap Cool Down: Banded Internal Rotation Stretch ~3 min + 10 Prone Swimmers  Wednesday Warm Up: 400m Run + 10 Leg Swings 10 Steps Heel Toe Walking Stretch 10 Pass Throughs WOD: "Descent to Hell" 6 Rounds for Time: 600m Run :60 Rest 28 min Cap Post WOD: Goblet Good Morning 12-15 x 2 Cool Down: Band Distracted Ankle Stretch ~3 min  Tuesday Warm Up: Locomotion Warm Up + 10 Reverse Lunge with Diagonal Stretch 10 Cat/Cows 10 Scap Pull-ups into Kipping Swings Strength/Skill: Back Rack Reverse Lunge 4-5/leg x 5 Strength/Skill: 3 Rounds for Time: 21 Toes to Bar 15 Front Squats (135/95) 10 min Cap Cool Down: 5 min of Foam Rolling Thoracic Spine and Lats  Monday Warm Up: 3:00 Row + 10 Yoga Push-ups with Crossbody Reach 10 90/90 Hip Switches 10 Wrist Rocks/direction Strength/Skill: GOAT 17 min WOD: 5 Rounds for Time: 25/20 cal Row 6-9-12-15-18 Handstand Push-ups after Each Round 16 min Cap Cool Down: Band Distracted Wrist Stretch ~3 min  Saturday Warm Up: Locomotion Warm Up: 1. High Hip Bear Crawl 2. Lateral Hurdle Walk Overs 3. Crab Walk 4. Duck Walk 5. Scap Pull-up/Kipping Swing Combo Strength/Skill: Single Arm Dumbbell Row 6-8/arm x 1 light Then 8-10 x 3 Working Sets WOD: 15 min AMRAP: 4 Bar Muscle Ups 6 (3/arm) Turkish Get Ups (35/25) 8 Push-ups on Dumbbells Cool Down: Band Distracted Wrist Stretch ~3 min  Friday Warm Up: Tabata Jump Rope + 10 Cossack Squats 10 Steps of Heel Toe Walking stretch + Ido Portal Scap Routine Strength/Skill: Snatch Grip Deadlift with Pause above Knee + Hang Power Snatch + Hang Squat Snatch (2+1+2) x 4-5 WOD: 7 Rounds for Time: 30 Double Unders 3 Hang Squat Snatch (115/75) 9 min Cap Cool Down: Banded Internal Rotation Stretch ~3 min + 10 Prone Swimmers  Thursday Warm Up: 400m Run + 10 Med Ball Squat Bow to Extension 10 Leg Swings 10 Scap Pull-ups into Kipping Swings WOD: 3 Rounds for Time: 800m Run 50 Wall Balls (20/14) 30 Toes to Bar 33 min Time Cap Cool Down: Band Distracted Ankle Stretch ~3 min  |
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