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