For time:•30 box jumps•15 clean and jerks, 65 | 95 lb.•30 box jumps•15 clean and jerks, 85 | 135 lb.•30 box jumps•10 clean and jerks, 115 | 185 lb.•30 single-leg squats•10 clean and jerks, 145 | 225 lb.•30 single-leg squats•5 clean and jerks, 175 | 275 lb.•30 single-leg squats•5 clean and jerks, 205 | 315 […]

Hip Halo as a group 3 rounds of 5 PVC Pass Through5 PVC Good Mornings5 PVC Stict Press5 Step Ups each leg3 Cossack Squat each leg Workout Prep for WOD (start with empty barbell and work up to starting weight)3 Cleans3 Jerks3 Box Jumps or Step Ups3 Pistols alt

Practice GHD Sit Ups, Double Unders, and/or Wall Walks! Make up a missed WOD! Mobilize!

3 rounds for time400m Run8 Deadlift (225/155)12 T2B 15:00 Time Cap

EMOM 10Odd: 1 Turkish Get Up each armEven: 5 Strict Pull-ups

Banded 7 as a group Review Turkish Get Upthen3 rounds3 Perfect Stretch each side5 PVC Good Mornings5 Iron Cross each side5 Scorpion each side5 Scap Pull-Ups1 Turkish Get Up each side (start with abmat then progress in weight each round.) Workout Prep for WOD:2 rounds100m Run3 Deadlift (working up in weight)3 T2B

AMRAP 630 WallBalls (20/14)20 KB Swings (53/35)10 Burpees Rest 2:00 AMRAP 630 KB Goblet Squat (53/35)20 Burpees10 WallBalls (20/14) Rest 2:00 AMRAP 630 Burpees20 Wall Balls (20/14)10 KB Step-Ups (53/35)

4 Rounds for Quality:10 Hollow Hold:10 Arch Hold8 V-UpsRest 1:00 *Goal is to go unbroken for each round.

2:00 on row or bike, then Hip Halo as a group Review Hollow and Arch Positions then review Alligator Rolls3 sets of 5 rolls in each direction Workout Prep for WOD3 sets3 Wall Balls3 KBS3 Burpees3 Goblet Squat3 KB Step Ups each side

For Time:21-15-9Hang Power Snatch (95/65)Kettle Bell Single Arm Overhead Squat (53/35) 11:00 Time Cap