Warm-up
Partner Warm-up
6 min AMRAP
Partner 1: Row
Partner 2:
12 Jumping Jacks
6 Pike Toe Touches
6 Pass Throughs
6 Overhead Squats
Mobility
PVC
1 min (es) 3D Dynamic Calf Stretch
Skill
8 min
Double Under Progression
WOD
5 RFT
50 Double Unders (Scale: 50 singles)
20 Sumo-Deadlift High Pulls (75/55)
20 GHD (scale: straight legged sit-ups)
20 cal Row
Cooldown
2 min (es) Basic Barbell Trap Scrub
2 min (es) Calf/Achilles Barbell Smash
Warm-up
400m Run
2x w/ Empty Barbell
5 Snatch Grip Romanian Deadlift
5 Hang Muscle Snatch
5 Overhead Squat
5 Snatch Grip Behind the Neck Push Press
Mobility
PVC
Skill
10 min EMOM
1 Power Snatch
1 Hang Power Snatch
1 Power Snatch
WOD
“Diane”
21-15-9
Deadlift (225/155)(155/105)(135/95)
Handstand Push-ups (scale: Box HSPU, L-sit DB Press)
*Time Cap: 15 min
Cooldown
2 min (es) Monkey Bars of Death
Warm-up
Burpee Mania
5 min, add 1 Burpee every 30 sec, if unable to get all Burpees completed in 30 sec, rest, then start over at 1 Burpee
Mobility
PVC
1 min Oly Wall Squat
1 min (es) Dynamic Couch Stretch
Skill
5 min
Thruster – Points of Performance walk through
WOD
800m Run
then,
3 Rounds
12 Thrusters (95/65)
10 Over the Bar Burpees
Cooldown
2 min (es) Banded Super Frog