Foam roll Outside drills Warmup 10 Pullups 10 pushups 10 squats 3rds Rest 1-2 mins between RDS Wod: “Half Murph” 800 m run 50 Pullups 100 pushups 150 squats 800 m run For Time

WARM UP: Foam roll 40 d/u 200m row Lunge d/b 15 ohs 2rds 12×2 d/e Front squat 55-65% WOD: 10 ohs 100/75 15 box jumps 25 d/u 15 min AMRAP

WARM UP: Foam roll 15 situps 15 squats 5 Pullups 300m row 2rds 15 super mans 5 inch worms 10 shoulder dislocates 10 presses from behind the neck 15 mins to build to a heavy single Clean & jerk Clean 5-4-3-2-1-1-1 (Rest 1 minute between each set) Rx 75-85% of 1rm c&j Pha 120% of [...]

WARM UP: Foam roll Frog jumps d/b Lateral lunge d/b High knees d/bx3 Figure fours d/b x3 Good mornings X10 2rds Bench press 5×5 @65% 6×3 dips WOD: 12 ring pushups 12 kb swings 800 m run Rest 3mins 12 ring pushups 12 slam balls 500m row Rest 3 mins 1 attempt @ max reps [...]

WARM UP: Foam roll 2 mins jump rope 10 light kb swings 15 drop squats 7 strict Pullups 2rds 15 mins gymnastics work WOD: 20 burpees ( bar facing ) 30 power snatch 75-80% of 1rm heaviest snatch 20 burpees For time