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Warm Up Front Rack Mobility 2 Rounds 10 Good Mornings 10 Russian KBS Row 250m Strength/Skill A: Build to a 1RM Power Clean in 12 minutes – OR use this time to work on your technique.  MetCon Row 2K for time 

Warm Up 2 Rounds 10 Scap Push Ups  10 T Push Ups 10 Ring Rows Strength/Skill A: Find 1RM Press Use the following percentages in building to today’s 1RM: 3 Reps @ 50% of Possible 1RM   2 Reps @ 75% of Possible 1 RM   1 Rep @ 85% of Possible 1 RM  

Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Strength/Skill A: Build to a 2RM Power Clean in 10 minutes 3 Sets B1: RDL x 4-6 reps @ 3011 – Rest 45 seconds B2:  Ring Fallouts x 8-10 – Rest 45 seconds MetCon 3 x 500m Row Rest 4 minutes between efforts

Warm Up Dynamic Drills 2 Rounds 10 Step Ups 10 Scap Push Ups Row 250m Strength/Skill 5 Sets A1: Pistols x 4-6 per OR Progressions – Rest 45 seconds A2: Double Unders x 60 seconds – Rest 45 seconds A3: Hollow Rocks x 20 seconds – Rest 45 seconds MetCon 40 Turkish Get Ups –

Warm Up Shoulder Mobility 2 Rounds 10 Wallslides 10 Dislocates 10 Push Press (45/35) Strength/Skill A. Build to a 3RM Push Press in 8 minutes B. Build to a 2RM Push Jerk in 6 minutes C. Build to a 1RM Split Jerk in 4 minutes Stay fast and sharp with these.   Focus on speed

Warm Up Dynamic Drills 2 Rounds 10 T Push Ups 60 Second Hang from Pull Up Bar Strength/Skill 5 Sets A1: Handstand Progressions x 90 seconds (Use this time to work on various Handstand variations – Ie: wall walks, handstand hold, HSPU, negatives, free standing, walking….. A2: Strict Toes to Bar x 5-7 reps –

Warm Up Foam Roll and Hip Mobility  2 Rounds 10 Goblet Squats @ 20X1 10 T Push Ups 5 Seated Box Jumps Strength/Skill A: Take 12 minutes to build to a 3RM Back Squat @ 20X1 B: Weighted Pull Ups x 5,4,3,2,1 @ 2010 – Rest 60 seconds between sets MetCon For time: 30 Wallball

Warm Up Dynamic Drills 2 Rounds Row 250m 10 Wallslides 10 Push Press (45/35) Strength/Skill A. Take 10 Minutes to build to a 2RM in the Push Press MetCon In teams of 2, with only 1 person working at a time, partners will alternate movements to complete as many rounds and reps as possible in

Warm Up Dynamic Drills Then 2 Rounds 5 Box Jumps 10 KBS 15 Dislocates Strength/Skill 4 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Dips x Max reps @ 1010 – Rest 45 seconds A3: Ring Fallouts x 8-10 – Rest 45 seconds MetCon 2 Rounds – Rest 8-10 minutes

Warm Up Shoulder Mobility Then 2 Rounds 10 Dislocates 10 Scap Push Ups 10 T Push Ups Strength/Skill 4 Sets A1: 1 Push Press + 2 Push Jerks – Rest 45 seconds A2: 10 Box Jumps/Step Down – Rest 45 seconds A3: Side Bridge x 30 Per – Rest 45 seconds MetCon “Helen” 3 Rounds