Monday

·      Front Squat 3-1

·      Emom 12  squat Clean 225/135—2   KB Swings---15

·      Core- everything 20 reps(cunches, right side crunches, left side crunches, toe touches, leg raises, flutter kicks, rverse crunches, bicycles, crunch&reverse crunch combo

·      Row 1000m

Tuesday

·      3-1 one plate and ½ Bench\

·       5-4-3-2-1 Mu/Thrusters 165 / 50 Dubs (in between each )

·      AMRAP 20   20 Ring dips/ 400M/ 20 Pushups

·      Shrugs (maybe)

Wednesday

·      3-6-9   85% Deadlift / Weight Pullups 45 lbs (girls do what u can)

·      1 min L sit drill ( half of your max L sit for time then that long to rest for 1 min)

·      40-50% snatch work

·      30-20-10 TTB /  15 Box jumps (24/20)

Thursday

·      Max Front Rack Jerk

·      Handstand Walk 10 min practice (go unbroken)

·      300 double unders for time w/ emom 5 burpees

Friday

·      OHS 5 rep Heavy Sets (Work on stability)

·      Snatch heavy 1 rep max

·      Core- everything 20 reps(cunches, right side crunches, left side crunches, toe touches, leg raises, flutter kicks, rverse crunches, bicycles, crunch&reverse crunch combo

·      3 RFT KB Lunge (53/35) horizontal length of gym / C2B Pullups 15

JEAH

Monday- 
1. Row 4x 500m row w/ 1 min rest (ALL OUT!!)
2. 3-1 OH Sq
3. EMOM 8- 1 Snatch @ 90% (Only get 1 attempt per minute. If you miss you will add on an extra minute at the end)
4. For Time: 75 T2B w/ EMOM of 20 Double Unders

Tuesday-
1. Run 4 400m. Rest times it takes you to complete the run
2. 3-1 Bench w/ 2 negatives when doing 1 rep
3. EMOM 20-ODD-5 clean and jerks @135/95 (Focus on speed)
Even-Men=5 muscle ups
Girls= 5 ring dips (try to go unassisted as long as possible)

Wednesday –
1. Diane (Men and Women go prescribed weight no matter what)
2. Row 2000m for time (ALL OUT!!!)
3. Back Extensions 3x20
4. L-sit on bars (Take your max L-sit and divide it in half. L-sit for that time then rest for that time. Do 8 sets. Example: Max L-sit is 20 sec. Ill do L-sit for 10 sec with 10 sec rest. That’s only 1 set, do 8.)
5. 3x20 weighted sit ups

Thursday-
1. If you want to go to GSkells bday wod at 9am
2. Shoulder Press 5x5/Superset w/ handstand walk for distance or Work on handstand balance near the wall.
3. Snatch practice- Work @ 50% w/ form (5-10 minutes)
4. For time: 40 wall balls
2 rope climbs
20 wall balls
4 rope climbs
10 wall balls
6 rope climbs

Friday-
1. Smolov
2. 3 sets 15 GHD sit-ups/ superset 1 minute plank

3. 3 rnds:

5 Muscle ups
10 KB swings
5 Power Cleans @ 75%
10 C2B Pull Ups
Right into…
For Time:
25 Burpee Box Jumps 24/20