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WARM UP
400 m run
Plyos

PART 1
12 min cap
Pick one:
1.  Max snatch OR C&J
2.  Max Cal row
3.  Max HSPU

PART 2
5 rounds
10 Bear Complex (75/55) (95/65) Rx+
Max pull ups

*  5 Burpee penalty if you drop bar before completing 10 reps:)

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WARM UP
400 m run
2 x Banded walks (10 steps ea direction)
–  Banded Hip stretch (Lunge hold / wide lunge with band press / 10 lunges)
2 x :30 ea:
Lunges
GM
Jump Rope

STRENGTH
15 min cap
5×5 BSQ (AHAP)

PERFORMANCE
15 min EMOM
1. 6 Bulgarian split squats (ea leg)
2. ME wall sit
3. 12 Box JUMPS!

CONDITIONING
15 min EMOM
1. ME Step ups
2. 20 Banded GM (G/P)
3. ME Cal row

WOD
Teams of 3
4 rounds
P1 – Weighted Sled push (2nd/back)
P2 – 15 WBS
P3 – 200 m run

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WARM UP
3 Rounds
C2C run
10 PP (45/35)
10 Kang Squats w/ barbell
5 Inch worm w/ push up

STRENGTH
12 min cap
1 RM Jerk

PERFORMANCE
12 min cap
Split jerk technique review

CONDITIONING
12 min AMRAP
400 m run
5 Single arm KB STO (ea arm)
20 Mtn Climbers

WOD
21 PC (95/65)
C2C run
15 PC (135/95)
200 m run
9 PC (185/135)
400 m run

POSSIBLE AB CASH OUT!?!?!

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WARM UP
2 Rds
250 m row
15 Banded Pull Aparts
15 Push ups
15 Ring rows
15 Banded starfish

STRENGTH
10 min EMOM
4 Bench press (AHAP)

PERFORMANCE
10 min EMOM
4 Push press (135/95) + ME Russian Sit ups

CONDITIONING
10 min EMOM
O: C2C run
E:  ME Plate push ups

WOD
Complete 250 DU
* Start workout with 4 Burpee Plate GTO (45/25)
** Continue to perform 4 Burpee Plate GTO EMOM until you reach 250 DU