WORKOUTS

Teams of two 400m partner suitcase carry 50/35 (each) 30 SA devils press 50/35 40 box jump overs 24”/20” 50 russian twist 50/35 (single count) 6 (3ea) rope climb 50 russian twist 40 box jump overs 30 SA devils press 400m partner suitcase carry

Strength: 8×3 speed banded shoulder press @55% 1RM  30” rest between sets Red + 150 org -150 Metcon: For time: Buy in- 40/30 cal ski  2 rounds 40 ring dips 40 chest to bar pull ups 40 v ups 40’ handstand walk Power Hour: Buy

Strength: Max height step in box jump Metcon: 10’ EMOM 15/12 cal bike 8 double DB squat clean 50/35 Accessories: 5×2 snatch deadlift 5×1 squat snatch 3x6ea DB goblet  Cossack squat  4×1’ band pull through 4×30” static hip bridge hold Cardio: 20’ AMRAP 40 cal assault

“Active Recovery/Open Gym” 3 Rounds1000m RowEvery 200m 10” Sprint1000m SkiEvery 200m 10” SprintRest 2 Core:“Durante Abs”5 Rounds10 Hollow Rocks10 V-up’s10 Tuck Ups10” Hollow HoldRest 1’ Skill: Rope Climb3×5 Lying Floor Pulls3×5”-10” Dead Hang3’-5’ Seated Foot Hook3×3 Jumping Foot Lock5×1 Single Pull1 Full Rope Climb

Strength: 1RM push jerk Metcon: For time: 5-4-3-2-1 Ring muscle up Body weight floor press *50 double under between each round Accessories: 5×2 max depth strict HSPU (sub max depth push up) 5×5 weighted strict wide grip pull ups 5×3 narrow grip floor press 4×20”  L

Strength: 8×3 banded back squat @50%1RM  30” rest Red +200 Org -200 Conditioning: 10’ AMRAP 200m run 10 wall balls 20/14 10 toes to bar 1’ rest 10’ AMRAP 250m row 10 MB cleans 10 MB turkish sit up Accessories: 8x1ea single leg box jump

Open gym today from 10 a.m. to 11 a.m.

Partner WOD 4 rounds 400m partner MB run 50 synchro air squats 25 side to side toes to bar

Strength: 8×3 speed banded shoulder press @50% 1RM  30” rest between sets Red + 150 org -150 Metcon: 22’ AMRAP 250m row 20 burpee over rower 15 pull ups 10 handstand push ups Power Hour: “Gaia” For Time 60 Deadlifts (95/65 lb) 60 Air Squats

Strength: 1RM Anderson front squat Metcon: 3 rounds  50 double unders 15/12 cal bike 10 front squats 185/135 Accessories: 5×2 snatch deadlift 5×1 squat snatch 3x6ea DB goblet  Cossack squat  4×1’ band pull through 4×30” static hip bridge hold Cardio: 25’ AMRAP 1000m bike erg 15