Warm Up: 400m row then 3 rounds of 10 squats, 10 burpee broad jumps, 10 frankensteins, 10 lunges

Strength: Back Squat 5x5


WOD:
6 push ups
9 sit ups
12 total lunges

10 minute AMRAP

Strength/Skill: (12 minutes)

In a 12 minute running clock:
*4x strict pull-up ladder
rest 2-3 minutes between rounds

A) Clean + Hang Clean and Jerk @ 75% of 1rm clean and jerk x 5 sets

B) CF Metcon

C) Strict pull ups 4 sets x max reps, 17 rep minimum / 15 cal row between sets

A) CF S-Wod, but we are going to do 3 singles @ 90%

B) CF Metcon

C) 30 back extensions, 30 pistols, 30 ghd situps not for time

Strength/Skill: (20 minutes)
Back squat
5@70%
4@75%
3@80%
2@85%
1@90%
*rest 90s-2min between sets

WOD: (15 minutes)
5 rounds
2 minute AMRAP
30 Double-unders
15 Power snatches 75/55

Teams of 2:

29 back squats (rack) use 55 – 60% of your 1RM

100 m sprint

29 BB floor press 55-60%

100 m sprint

29 strict pull ups

100 m sprint

29 bb press 55-60%

100 m sprint

A) 3 mile run for time (if my map is correct, you will run from the gym down to Anderson rd, and back. Alternately, you are welcome to do the “Calusa Trace loop” with me at my house on Saturday.

B) Work on a gymnastics weakness in any left over time.

Clubs: 20 split jumps

Spades: 16 ring rows

Hearts; 200 m ball gasser 20#/14# (must touch down with ball)

Diamonds: 16 mb crossover push ups

Joker: 200 ft on the versa climber

Ace: 16 tire flips

A) Isabella

5 power snatches EMOM for 4 minutes 155#/105#

Rest 5 minutes

B) Helen of Troy

200 m gasser (200 m done in increments of 50 m i.e. down and back twice)

12 Russian swings 70#/53#

A) Isabella

5 power snatches EMOM for 4 minutes 155#/105#

Rest 5 minutes

B) Helen of Troy

200 m gasser (200 m done in increments of 50 m i.e. down and back twice)

12 Russian swings 70#/53#