WOD

A. Fitness Open WOD 15.4 go as far as possible in 8 minutes 3 hspu 3 cleans 6 hspu 6 cleans 9.. 9.. 12.. 12.. weight 185/125 B. EMOMx14 odd: 12 cal row even: 10 burpee over row **(Every minute on the minute)

  3 rounds for time 100 double unders 50 wall balls 20/14 30 box jumps 30/24

10 min AMRAP 60 bar facing burpees 30 over head squat 120/90 10 muscle-ups

Strength Push Press 10-1, 20-1, 30-1 ** set 1 heavy set of 10 then add weight heavy 1 rep, set 2 heavy 20 then 1 rep etc. score all 6 loads MetCon For Time 21-15-9 Burpee Thruster 95/65  

  Skill/Weakness Development Day or Make up Day   ** coaches will help identify some weaknesses and help you drill down on them. Or choose a WOD you missed during the week. ** work aerobic development. Example 15 minutes max calorie row EMOMx20 Even minute weakness 1 ODD minute weakness 2

  20 min amrap 21 pull ups 21 push ups 400M run

  4 RFT 25 Box Jumps, 24/20″ 20 Wall Balls, 20/14 15 Kettlebell Swings, 53/35 10 Burpees

Strength Push Press Build to heavy 5 rep Then 2×5@ 90% MetCon Class 5– 3 minute rounds row 300M Plus max effort box jumps 24/20 Rest 1 minute between sets

MetCon 6 rounds for time: 8 Deadlifts, 95#/65# 6 Hang Power Cleans, 95#/65# 4 Front Squats, 95#/65# 2 Shoulder-to-Overhead, 95#/65# Tabata-5 rnds :20 med ball sit ups :30 Plank No rest

Strength Back Squat: 6×6 @70 increase from last week Snatch grip RDL: Go as low as possible with perfect form. Focus on loading hamstrings. 3×10 across MetCon 21-18-15-12-9-6-3 For Time: Double Under Row for Calories