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WARM UP
400 m run
1 round of fence drills (10 ea leg/ea dir)
2 x :30 each:
Sq
L2Instep
Single leg Supermans
Pigeon Stretch

STRENGTH
12 min cap
3RM Sumo Deadlift

PERFORMANCE
12 min EMOM
O: 12/10 cal row
E:  5 DL (AHAP)

CONDITIONING
12 min AMRAP
200 m Run
15 Banded KBS
12 Box Jumps

WOD
3 RFT
400 m Run
15 FSQ (135/95)
24 Russian Twists

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WARM UP
3 Rounds
C2C run
10 Lunges
10 GM
10 PVC pass thrus
10 PVC fig 8’s

STRENGTH
15 min to find 1RM Snatch

PERFORMANCE
15 min to work on Snatch technique

CONDITIONING
15 min EMOM
1.  C2C run
2.  8 HPSn (95/65)
3.  5 Burpee over Bar + ME sit ups

WOD
12 AFAP
2-4-6-8…
Hang Power C&J (95/65) (115/75) Rx+
T2B

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WOD
w/ Partner
300 Calorie Row
for time:

Partner 1) ME Row

Partner 2) 3 Rounds of:
8 Pushups
8 Abmat Situps
8 Box Jumps

Switch after partner completes 3 rounds until team reaches 300 Calories

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WOD

400m Run
30 Clean and Jerks (115/75)
400m Run
30 Power Snatches (115/75)
400m Run
30 Burpee Pull-Ups
400m Run

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Part I
Strength:
15 MIN to Find Total Pounds
1. BS
2. DL
3. Bench

Performance:
15 MIN EMOM
3-5 Pull-ups + 2 Bear Complex

Conditioning:
15 MIN AMRAP
5 Pull-ups
10 push-ups
15 Air Squats

Part II
WOD:
12 MIN AMRAP
7 Unilateral Thruster (R )
50′ OH / FR walking lunge (R)
20 V-ups / 12 T2B
*Switch