Cardio= EMOM x10 20 double unders + 10/8 db snatches alt (take a weight you can string these together and switch hands in air not on ground…… WOD= 7min AMRAP 20 db snatches 22.5/15 10 db OH lunges rest 3min 7 min AMRAP 10 db OH squats 10 db facing burpees

Skill= 15mins working on progressions Bar Mu/c2b/pull up WOD= For time 5 rounds start each round with either a run 400m/row 500m/bike 25cal/ski 25 cal/25 burpees 30 Wall balls 9/6 5 bar muscle ups/10c2b or 7 burpee strict pull up.. You must do at least 1 run/row/bike/ski/burpee to start each round unless injured

Open WOD choose one 1) 15.5 27-21-15- 9 Cal row Thruster (42.5/30kg) *can be done with bike as a option or… 2) 17.1 10*20*30*40*50* db snatch 22.5/15kg *= 15 burpee box jump overs

Interval day: Warm up movements -then- For time: 400m run, 20 Pull ups, 1 rope climb rest 3 mins 400m run, 20 T2B, 1 rope climb rest 2 mins 200m run, 20 KB Snatch 32/24kg, 1 rope climb rest 2 mins 20 T2B, 1 rope climb, 400m run rest 3 mins 20 pull ups, 1 […]

WOD: FRAN 21-15-9 thrusters (42.5/30) pull ups.   Finisher: Emom until failure. 5 thrusters (50/35) + 3 burpees *add 1 burpee every minute

Skill: Double under ladder 10mins 10*20*30*40*50*40*> *= set of UB t2b you choose number (be hard on yourself Rest 3 mins 25min running clock 5mins at each station. 1) 25 DU + 5 burpees 2) 15/10 heavy dead ball squats 3) 12/9 cal ski 4) 2 person alt sled push (up & down =1) 5) […]

Strength: 15 mins to find 3RM back squat -then partner up-   Emom 12. (1 min on, 1 min off) Max rep back squats (60% of 3RM)   WOD: AMRAP 7 2*4*6*8*…. Push press (50/30) *=20 bar hops

Hero WOD= Hidalgo Run 3.2km rest 2 mins 20 squat cleans 60/40kg 20 box jumps 20 OH lunges 20kg plate (off bar) 20 box jumps 20 squat cleans rest 2 mins run 3.2km

Interval Day= Warm up movements then in pairs min on min off 1) EMOM x14 min on/min off 1x rope climb max cal bike (hit it hard) Rest 5 mins 2) EMOM x14 min on/min off 7/5 t2b or 10 ab mat sit ups max cal row (hit it hard Rest 5 min 5 mins […]