Recovery WOD

400m lite run
3 rounds NFT:
:45 plank hold
:45 superman rocks
:45 worm pushups

down dog hold
pigeon pose
stretch/roll

Alternative WOD

Strength

5x1 Snatch Balance
THEN...
OT1:30 x 4
Pausing Hang Squat Snatch
(pause @ power position 1 sec, pause @ receiving 1 sec)
50%-55%-60%-65%

WOD

Strength

From the rack:
10-8-6-4-2
55%
60%
65%
75%-85%
Rest 1 minute

THEN

5x3 OHS with very light weight

WOD

AMRAP 15

Strength

Strict Press
5-5-3-3-1-1
1-2 mins rest between
60%-65%-70%-75%-80%-85%
*superset with L Sit hold between boxes

WOD

"Annie"
50-40-30-20-10

WOD

TEAMS OF 2

800m run w/ med ball (split 400/400..1 at a time)
then split...
50 ground to OH w/ plate (35/15)
40 two person deadlift (225/155)
30 med ball twist circles

Recovery WOD
@conversational pace

3 rounds
3 min row
200m lite jog
20 empty BB push press
20 ambit sit ups

Alternative WOD
@ conversational pace

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk
every 90s for 8 sets
*superset with 10 empty barbell curls

WOD

Buy In: 50 hollow rock
then...
2 Rounds

Strength

Back Squat

Every 2 mins for 6 sets @70%
4 back squat + :30s HS hold

WOD

AMRAP 5
10 SDHP (53/35)
20 DU

Rest 2 min

Strength

TnG Deadlift
3-3-3-3-3 @ 70%
*superset with 1 minute plank hold in push up position (hands)

WOD

TOP & BOTTOM
20 KHSPU