This week we start our “Double Metcon Thursday” series for this cycle. The goal is to build endurance week over week. This may be one of the more challenging days of the week. Scale as needed. Metcon 1: 16 Min EMOM 1- Assault Bike10/12 or Row 12/15 Cal 2- 20 KB Swing 35/53 3 –…

Warm-up Double Under Practice 1 Min: Singles Rest 1 Min: Anything but singles Rest 1 Min: Doubles/or DU practice Weightlifting Overhead Squat (5 x 3) 5 x EMOM 5 x 3 @ 60% AMRAP WOD 15 Min AMRAP WB 14/20: 5-10-15-20-25…. DU: 20-40-60-80-100…. RX+ 20/30

Warm-up 5 Min EMOM 5-10 HSPU *Stay consistent, same reps each round *Sub Wall Walks or 2 negatives Today we will be starting a handstand push up program. The goal of this program is to develop HSPU endurance and work on technique. The program will occur on different week days throughout the cycle. Be sure…

Warm-up Muscle-ups 10 minutes to work on ring muscle up drills. -seated -box -standing -ring pull ups Weightlifting Back Squat (3 x 6) 3 x E2MOM 6 Back Squats at 70% Metcon 4RFT 500 M Row 10 C2B Pull Ups RX+ 5 Ring Muscle Ups

Emom 16 Minutes of 1- 12/15 Bike or 15/18 Row 2- 10 Db Clean and Jerk 35/55 3- 10 Pull Ups 4- Rest WOD: AMRAP Death by Front Squat Min 1: 1 Front Squat 65/95 Min 2: 2 Front Squat Min 3: 3 Front Squat **** continue until you can no longer stay within the…

Warm-up: Bent Over Row (3 x 8-10) Weightlifting: Clean Clean (7 x 2 @ 65%) WOD: 5 Rounds for Time 50 DU 10 Snatches 55/75 *Rest 1 minute between each round

Weightlifting: Split Jerk Split Jerk (5 x 3 @ 70%) WOD: For Time 800 meter run -Then – 3 Rounds of: 15 WB 14/20 10 Toes to Bar 5 Clean and Jerk 95/135 -Then- 800 meter run

Warm-up: Pull Up Skills -Pull Up Practice and skill -Hollow to arch, then kipping pull up. no butterfly Weightlifting: Back Squat Back Squat (5 x 5 around 50-55%) WOD: Option 1: 3 Rounds for Time 500 M Row 3 Rounds of Mary 5 HSPU 10 Pistols 15 Pull Ups Option 2: 3 Rounds for Time…

Warm-up: Row 3 x 500m Row rest 1:1 Weightlifting:Snatch Snatch (7 x 2 @ 65%) WOD: 4 Rounds for Time 12 Alt SB Squat Snatch25/45 12 DB Lunges 12 Burpee Over DB *RX+ 35/55, OH Lunge instead of DB Lunge

Warm-up: For Quality, 3 rounds 10 Kang Squats 10 OH Plate Squats 10 Broad Jumps Weightlifting: Overhead Squat Overhead Squat (5 x 5@ 75%) WOD: For Time 21-18-15-12-9-6-3 Ring Dips OHS 75/115 RX start with 15 RX+ Start with 21