Run 400m

Agility ladder drills

2x

10 x Bar good morning

10 x reverse hyper

10 Ball slams

10 Kettle bell swings

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

*Scale appropriately. Use 1 bar.*

*HPC- must pause from DL.*

Row 750

Squat mobility

2x

10 empty bar thrusters

10 toes to bar

10 wall balls

Partner

As many rounds as possible in 8 min:

A: 10m shuttle then 1 burpee

B: 10m shuttle then 1 burpee

A: 2 x 10m shuttle then 2 burpee

B: 2 x 10m shuttle then 2 burpee

continue adding 1 shuttle and 1 burpee per round

Jump rope 150 singles, 20 doubles

Shoulder mob

2x

3 Skin the cats

5 push ups

7 good mornings

9 squats

4 rounds

6 Dumbbell push press (35/20)*

12 KB swings (70/44)

24 Db Floor Press (35/20)

** Two dumbbells -using both arms*

100 singles 20 doubles

20 Squats

Shoulder Mob with band/Dislocates

Run 800m

20 scap pulls

20 face pulls

For Time:

100 pullups

100 pushups

100 situps

100 air squats

Row 1000

Samson Stretch, Hamstrings, Pidgeon

2x

5 Reverse hypers

5 Ninja roll ups

5 good mornings

Burgener /Clean prog

Row 500m

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

**Judged/Graded where possible*

Jump rope 150 singles, 20 doubles

Shoulder mob

2x

3 Skin the cats

5 push ups

7 good mornings

9 squats

4 rounds

2 minute running clock

Row 250m

Push Press (65% of today’s 1RM)

rest 2 min

Row 750

Roll hamstrings/calves

2x

10 x Bar good morning

10 x reverse hyper

10 Ball slams

10 Kettle bell swings

As many rounds as possible in 10 min of:

4 x 10m shuttle run (down/back x2)

5 x over the box burpee

Warmup

Run 400m

Couch stretch, Pigeon pose

2x

6 push ups

8 Empty Bar thrusters

10 Sit upsThen

Review movements and subs:

Set up stations

Against a 4-minute running clock, perform the following for max reps:

Run 600 Meters then

Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

5 Burpees

5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

30 Double-Unders

10 Toes to Bar

Jump-n-Rope warm up x 2

Shoulder Mob with band/Dislocates

20 x face pull

20 x scap pull (bands)

2x

10 Kettle Bell Swings

10m Bear crawl

10 Ball Slams

10m Bear crawl backwards

Partner WOD:

7 rounds for time:

50m shuttle farmers carry (50m each way – 35/25)

2 rope climbs

(One partner working, each does 7 rounds)

]]>