10 squat therapy
15 lat pull downs
5 Y’s – T’s – I’s – W’s

2 rounds of:
:30 dumbbell front squats
:30 rest
:30 – 1:00 bar muscle up practice
:30 – 1:00 rest

3 rounds of:
350 meter row or 300 meter run
team member rest
20 dumbbell/kettle bell hang cleans @ 50lbs/30lbish
team member rest
10 bar muscle ups or 15 pull ups @ strict
team member rest
*3 partner wod – completing 3 rounds each in pipeline structure –
partner A rows then rest – partner B rows then rest – partner A hang cleans – partner C rows – complete this sequence until each partner completes 3 rounds each

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

:30 – :45 per position banded scarecrow
2:00 couch mobiloity
:30 – :45 lat mobility

2 rounds of:
1:00 of reverse snow angels
:30 rest
1:00 of right side plank
:30 rest
1:00 of Y – T – I – W’s
:30 rest
1:00 of left side plank
:30 rest

6 rounds for times of:
400 meter run
8 pull ups – kipping pull up – butterfly pull up
12 toes to bar
16 ring dips
*rercord every round, 5 min time cap per round

2:00 thoracic overhead mobility @ foam roller
2:00 thoracic overhead mobility @ l;across ball
:30 partner assisted thoracic shoulder stretch @ pull up bar
:30 per side single arm (leg supported) hang from pull up bar

10:00 of gymnastic skill practice:
hollow body
push up
ring dips
handstand
pull ups – kipping pull up – butterfly pull up
pistol
hollow rock
*developed skill in the fundamentals by continuos practice is key to progression.

5 rounds for time of:
250 meter row or 200 meter run
50 double unders
50 air squats
25 push ups

2 rounds of:
1:00 scarecrow @ band
10 kip swings

2 – 3 rounds of:
:30 – 1:00 handstand play (hold – taps – wall walks etc)
:20 rest
5 sprint start strokes @ row (3/4 – 1/2 – 3/4 – full – full +
5 strong pulls
:40 rest

5 rounds of:
4 push presses –increasing load every round for a 4 rep heavy
*peformed every 2:30 – 3:00 – super set between rounds 
12 bulgarian lunges @ dumbbells/kettle bells
8 leg curls @ hanging @ medicine ball
15 calf raises @ dumbbells/kettle bells
12 monster walks @ dumbbells/kettle bells
*superset reps can but does not have to be completed within the 2:30 – 3:00, if the superset round is not complete, pick up where you left off the previous round – leave cushion time for loading your bar – stay on clock – dont exceed 4 rounds of accessory work.

3 rounds for time of:
30/20 calorie row
15 chest to bar pull ups
10 handstand push ups @ strict

10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
Burgner warmup

3 rounds of:
2 high hang clean & push jerk or split jerk
*performed every 2:30

3 rounds of:
2 hang clean
*performed every 2:30

3 rounds of:
2 clean lift offs + 1 clean & push jerk or 1 clean & split jerk
*performed every 2:30 – clean lift off to top of the knee
*build from 60% – 85% through the 9 rounds

3 rounds for times of:
200 meter run
6 clean & jerks @ 60% – 65%
12 bench presses
200 meter down and back 50 meter x 4
6 clean & jerks
12 bench presses
*these will be 7:00 power rounds, goal is to complete the round in 5:00, allowing a 2:00 to at least 1:30 recovery

1:00 hang from pull up bar @ overhand
10 perfect stretch
1:00 hang from pull up bar @ underhand
40 bear crawl steps @ 20 forward – 20 backward

6 rounds of back squats:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90%
6 @ 80%
6 @ 80%
6 @ 80%
*performed every 2:30 – 3:00 – super set between rounds 
12 ring dips
15 push presses @ 53lbs/35lbs
15 hollow rocks
12 burpees over the load
*superset reps can but does not have to be completed within the 2:30 – 3:00, if the superset round is not complete, pick up where you left off the previous round – leave cushion time for loading your bar – stay on clock. 

3 rounds of:
30 wall ball shots
25 kettle bell swings @ russsian @ 70lbs/53lbs
20 box jumps @ 20″/24″

1 round for time of:
2000 meter row
*partner must be in a kettle bell @ 53lbs/35lbs front rack hold before row starts – partition row as desired.

10:00 mark perform:

800 meter run
120 kettle bell swing @ 53lbs/35lbs
*partner in a plank hold before swings start – partition reps as desired

20:00 mark perform: 

800 meter run
120 pull ups – kipping pull up – butterfly pull up, squats or  push up
*partner in a overhead kettle bell @ 53lbs/35lbs hold before push ups start – partition and combine reps of 40 as desired

10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
Burgner warmup

3 rounds of:
2 high hang snatches
*performed every 2:30

3 rounds of:
2 hang snatches 
*performed every 2:30

3 rounds of:
2 snatch lift offs + 1 snatch
*performed every 2:30 – snatch lift off to top of the knee
*build from 60% – 80% – 85% through the 9 rounds

5 rounds for time of:
10 hang power snatches
30 double unders

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.