2 rounds of:
:30 side plank
:30 scalp circles
:30 side plank
:30 hang from pull up bar alternating overhand underhand grip per round
:30 rest
12 alternating skater squats
12 alternating cossack squats
12 band pull throughs
*rest as needed

3 rounds of bench press:
5 @ 70% – 75%
3 @ 80% – 85%
1 @ 87.5% – 92.5%
*performed every 2:00 – 3:00

4 rounds of:
8 bench presses @ 60% – 65% or perform for an 8 rep heavy increasing load every round
r1. 12 – r2. 10 – r3. 8 – r4. 6 reps of
hammer curls
overhead tricep extensions
cross body curls
skull crushers
*round 1, perform 8 bench presses and super set for 12 reps, 2:00 rest, round 2, perform 8 bench presess and super set for 10 reps……

Schedule Update:
Officially, 5:00 a.m. class has been added to the schedule.

4 rounds of:
3 cleans + split jerk or jerk aka push jerk or power jerk
r1. @ 75%
r2. @ 75%
r3. @ 80%
r4. @ 80%
*performed every 3:30, load is skillfully dropped from rack every rep, with a jerk performed on the 3rd rep
*scale and modifications detailed at time of wod briefing

3 rounds of:
3 clean & jerks @ 60% – 65%
250 meter @ 50 x 4 x 25 x 2
30 push ups
20 wall ball shots @ 20lbs/14lbs
10 pull ups
250 meter @ 50 x 4 x 25 x 2
3 clean & jerks @ 60% – 65%
*performed every 8:00 – 10:00, scale up by using hand release push ups, increasing load every round, or linear progression.
*scale and modifications detailed at time of wod briefing

every 1:00 on the 1:00 for 12:00 perform:
m1. 20 wall facing hand stand marches
m2. 4 wall walks
m3. 8 pull ups @ rings using flse grip
m4. 4 ring dips

5 rounds for max reps vs. 3:00 clock of:
500 meter row
max reps @ hand stand push ups @ strict
*3:00 rest

1 round for time of:
1200 meter relay run
120 double under
90 power cleans @ 115lbs/75lbs
60 box step overs @ 24″/20″ @ 35lbs/20lbs dumbbells
1200 meter relay run
120 double unders
90 power cleans @ 115lbs/75lbs
60 box step overs @ 24″/20″ @ 35lbs/20lbs dumbbells
1200 meter relay run
*partner wod @ 3, with only one team mate working at a time, partner can only move to the next move when each partner has completed the preceding task, partitioning the work as desired for best results.
*scale and modifications detailed at time of wod briefing

REST/RECOVERY DAY:

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.

2 rounds of:
10 kipping knees to chest
:30 rest
5 air chair swings
:30 rest

5 rounds of:
2 back squats @ increasing load every round for a 2 rep heavy
*scale @ 5 rounds of 3reps – 5reps @ linear progression 
*performed every 2:30 – 3:00

3 rounds for time of:
60 double unders
15 thrusters @ 95lbs/65lbs
10 split lunge box jump over @ 24″/20″

8 rounds of:
1 power snatch, increasing load every round for a 1 rep heavy.
*performed every 2:00
*scale @ snatch progressions detailed @ time of wod ie: muscle snatch

as many rounds and reps as possible in 12:00 of:
3 hang squat cleans @ 135lbs/95lbs
3 burpee box jump overs @ 24″/20″
6 hang squat cleans @ 135lbs/95lbs
6 burpee box jump overs @ 24″/20″
9 hang squat cleans @ 135lbs/95lbs
9 burpee box jump overs @ 24″/20″
12 hang squat cleans @ 135lbs/95lbs
12 burpee box jump overs @ 24″/20″…….. 
*record your rounds reps and load for a redo 30 days later

2 rounds of:
15 wall slides
:30 rest
12 back to wall donkey kicks
:30 rest
20 back to wall handstand marches
:30 rest

5 rounds of:
3 front squats + 1 jerk @ 75%
*performed every 3:00, scale @ mechanical and mobility efficient movement @ each, progressing with shoulder press  and push press

4 rounds for time of:
6 muscle ups – bar muscle ups
50 double unders – single unders
40 squat

3 – 4 rounds of:
every 1:00 on the 1:00 for 3:00
m1. :40 of russian twist
m2. :40 tuck hold
m3. :hollow hold

5 rounds of:
1 pull up
2 push ups
3 squats
:30 plank
*scale up @ muscle up, hand release push ups, pistols 
*goal is to complete each round in 1:00 or less

3 rounds of bench press:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90%
*performed every 2:00 – 3:00

4 rounds for times of:
4 bench presses @ 70% – 80%
15/10 calorie row
20 medicine ball cleans @ 20lbs/14lbs
20 ball slams @ 20lbs/10lbs
15/10 calorie row
4 bench presses @ 70lbs/14lbs
*performed every 8:00 – 10:00, scale