1:00 scarecrow @ band
5 squat therapy @ 3311 tempo :03 descend – :03 hold @ squat – :01 ascend – :01 pause

8 – 10 rounds of:
1 front squat
*performed every 2:00 – 2:30

3 rounds for time of:
200 meter run
4 front squats @ 205lbs/145lbs or 65% – 70% of your 1 rep max
10 push presses @ 53lbs/35lbs
200 meter run
4 front squats @ 205lbs/145lbs or 65% – 70% of your 1 rep max
*load must be lifted from the ground, by power clean or squat clean for first rep – no racks unless scaled as so.

:30 – 1:00 of hang from pull up bar @ wide overhand 
:30 – 1:00 of hang from pull up bar @ underhand
10 russian baby makers
10 jefferson d-lifts
10 lung to A-pose

6 rounds of:
r1. 10 d-lifts @ 50%
r2. 10 d-lifts @ 60%
r3. 10 d-lifts @ 65%
r4. 8 d-lifts @ 70%
r5. 6 d-lifts @ 80%
*performed every 2:30 – 3:00 – super set between rounds 
12 lateral shoulder raises
15 reverse flyes
12 forward shoulder raises
15 shoulder shrugs
*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.

4 rounds for time of:
500 meter row
400 meter run
10 plyo-push ups
10 dumbbell step overs @ 53lbs/35lbs

2 rounds of:
5 wall slides
5 squat therapy
5 perfect stretch
:30 handstand hold

2 rounds of:
2:00 to perform 2 – 5 muscle ups
2:00 to perform 10 yard handstand walk
2:00 to perform :45 – 1:00 l-seat
*scaled progressions detailed at time of wod

4 rounds of:
5 back squats, increase load every round for a 5 rep heavy
*perform every 2:30 – 3:00 – super set between rounds 
12 flyes
15 bench presses
15 lateral raises
12 arnold presses @ seated
*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.

2 rounds of:
6 back squats @ 65% – 70%
200 meter down and back 50 meter x 4
10 chest to bar pull ups
5 handstand push ups @ strict
200 meter down and back 50 meter x 4
6 back squats @ 65% – 70%
*these will be 8:00 power rounds, goal is to complete the round in 6:00, allowing a 2:00 to at least 1:30 recovery

5 rounds of:
3 sumo d-lift high pulls – increase load every round
*perform every 2:30 – 3:00 – super set between rounds
12 crossbody curls
12 tricep kick backs
12 hammer curls
12 skull crushers
*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.

*on a continuous running clock perform the forst wod, when the clock reaches 15:00 take a 5:00 rest, when the clock reaches 20:00 perform the second workout, each workout has a 15:00 time cap

800 meter run
as many rounds and reps as possible of:
5 pull ups – kipping pull up – butterfly pull up
10 push ups
15 air squats
*15:00 time cap

5:00 rest

800 meter run
as many rounds and reps as possible of:
10 clusters (squat clean to thruster) @ 53lbs/35lbs @ kettle bells
10 knee to elbows

2:00 banded hip mobility right
2:00 banded hip mobility left
2:00 calf mobility right
2:00 calf mobility left

3 rounds of:
tabata:
frog jumps
rotational medine ball toss right
rotational medine ball toss left
over head medicine ball toss
*performed :20 work – :10 rest

as many rounds and reps as possible in 30:00 of:
400 meter run
30 box jumps @ 24″/20″
30 wall ball shots @ 20lbs/14lbs
*2 partner wod – 1 partner working at a time alternating moves – partner A does 400 meter run – partner B – then performs 30 box jumps – partner A then performs 30 wall ball shots……..

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.

Are you getting your mile in?

10 wall slides
10 cuban presses
2:00 shoulder mobility
burg warm up @ clean

3 rounds of:
3 sotts press @ clean grip, clean catch position
*performed every 1:30 – 2:00 – scale to shoulder press

7 rounds of:
2 power clean & jerks, increasing load every round for a 2 rep max
*performed every 2:30 – 3:00 super set
12 flyes
15 pull overs
15 bench presses
12 overhead tricep extension
*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.

as many rounds and reps as possible in 9:00 of:
3 burpees over the barbell
3 ground to overhead @ 155lbs/115lbs
6 burpees over the barbell
6 ground to overhead @ 155lbs/115lbs
9 burpees over the barbell
9 ground to overhead @ 155lbs/115lbs
12 burpees over the barbell
12 ground to overhead @ 155lbs/115lbs…continue on adding 3 reps each round

5 rounds of:
3 bench presses, increasing load every round for a 3 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 of:
400 meter run
30 wall ball shots @ 20lbs/14lbs
400 meter run
30 pull ups – ring rows
12 bench presses @ 45%
*these will be 10:00 rounds, with 2:00 to perform each interval. 
adjust reps, and distance that you are able to complete the first round. 
scale reps, load and distance

alternative: NS

3 rounds for times of:
6 bench presses @ 65%
200 meter run
15 wall ball shots @ 20lbs/14lbs
200 meter run
15 pull ups – kipping pull up – butterfly pull up
200 meter run
6 bench presses @ 65%
*these will be 8:00 power rounds, goal is to complete the round in 6:00, allowing a 2:00 to at least 1:30 recovery

4 rounds of:
5 d-lifts, increase load every round for a 5 rep heavy
*perform every 2:30 – 3:00 – super set between rounds
12 alternating bent over rows @ dumbbells/kettle bells
8 arnold presses
12 reverse flyes
15 shoulder shrugs
*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 for times of:
6 d-lifts @ 55% – 65%
200 meter run
10 box jumps @ 24″/20″
200 meter run
10 box jumps @ 24″/20″
6 d-lifts @ 55% – 65%

as many rounds and reps as possible in 12:00 of:
2 rope climbs
4 man makers @ dumbbells = 1 push up – 1 row right – 1 row left – 1 power clean – 1 reverse lunge left – 1 reverse lunge right
6 burpees

Burgner warmup
10 wall slides
5 squat therapy

1 round for time of:
800 meter run
*immediately followed by

4 rounds of:
2 snatch push presses + 2 overhead squats
*performed every 1:30 – increase load every round as needed

4 rounds of:
2 snatch balance
*performed every 1:30 – increase load every round as needed

6 rounds of:
2 snatch pulls + 2 hang snatches + 2 snatches
*performed every 2:00 – 2:30 – increase load every round as needed

5 rounds for time of:
10 hang power snatches @ 95lbs/65lbs – 75lbs/55lbs
30 double unders

1 round of:
800 meter run
or
1000 meter row