WOD

A. 20 rm push press B. Make up day Skills

A. For time 1000m row buy in then. 3 rounds 6 power snatches 115/83 12 burpee slam ball over box 20/14 18 wallballs 20/14 B. 1RM back squat

This is why he chooses not to coach a regular hour class. 10 min time cap. “flight simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35…..unbroken double unders B. For time 400m run Fran 75/55 400m run Fran 75/55 400m run

Teams of 2 3 RFT 10 ring dips 20 clean and jerk 135/93 30 TTB 50 partner burpee wall balls (both have to start with a burpee, then each time a athlete throws the ball they have to drop into a burpee before they can do the next wall ball 400m run

A. Clean grip dead lift build to a heavy TNG 3 rep B. 5 RFT 50 double-unders 25 push press 75/55

Skill/Goat day Make up day Active recovery

A. Strict press 5×5 climbing B. “Amanda” 9-7-5 muscle up Full snatch 135/95

A. AMRAPx20 5 push-ups 10 Box jump 24”/20” 15 KB swings 53/35 B. SA KB row 4×6-8 reps

A. Front Squat build to a 5RM, then take 85% 2×5 B. 3 RFT 400m run 15 front sq 155/103 15 C2B pull-ups

A.power clean 10, 8, 6, 4 Touch and go reps. B.10-1 wall balls deads 155/105 Kbs 53/35