Buy In
3x
Bottom up KB press
10 pass throughs
10 good mornings W.O.D
3x
8 Bench Press
10 Strict pullups
15 min AMRAP
Calorie Row 2,4,6,8,10...
Rope climbs 1
single arm DB PP 50/35 6/6
Post W.O.D.
Banded tricep stretch
Buy In
Single leg DL 5/5x3
7 Good mornings W.O.D
1k row Buy in
10-8-6-4-2
Lunges w/ plate OH
Ring pushups
Deadlift 225/155
1k Row cashout
Post W.O.D.
Roll glutes+lower back
Buy In
3x
Row 10 cal
roll quads
10 wall squats W.O.D
Front squat find 1rm
12 min AMRAP
10 Goblet squats 70/53
40 Du
8 strict pullups
40 Du Post W.O.D.
Couch stretch
Buy In
3x
5/5 windmills
Press from lunge 5/5 W.O.D
25 min AMRAP
Run 200m
2 snatch
Start at 60% you may add 5-10lbs/rd
Post W.O.D.
Roll lower back/calves
Buy In
Banded warmup/front rack mobiltiy W.O.D
"Power clean+2 Thruster EMOTMx8 work up to heavy set
21-15-9
DB thrusters 50/35
Burpee Box Jump overs 24/20
Post W.O.D.
Roll glutes
Buy In
Banded tricep stretch
Couch stretch W.O.D
3x
20 Vups
10 Back ext
Muscle ups skills
3rds
4 Muscle ups
8 Push Press 115/75
12 box jump overs 24/20
400m run Post W.O.D.
Roll lats
Buy In
W.O.D
3x
Windmills 3x5/5 use wt
20 Vups
TTB skills
4rds
10 DB OH/FR lunge 2x50/35
10 Toes to bar
10 DB OH/FR lunge 2x50/35 Opposite way
10 Ball slams 40/30
Post W.O.D.
Roll lower back and VMO
Buy In
DU skills
Banded couch+Hamstring floss W.O.D
3rds
5 min AMRAP
10 Deadlift 185/125
10 Bar facing burpees
max DU
rest 3 min
5 min ARMAP
3rds
8 Deadlift 225155
8 Bar Facing burpees
Max DU
rest 3 min
5 min AMRAP
3rds
6 Deadlift 315/205
6 Bar Facing Burpees
Max DU
Post W.O.D.
Roll calves/couch stretch
