Warm-Up: 5 min Cardio, 3 rnds 10 rep: Back ext, KBS, Scap PU 5 min of mobility, wrist mobility, 1/2 Annie: 30-20-10 Strength: Back Squat MTR: 5-5-5-5-5 MetCon: Three rounds for time of: Knees to elbows, 21 reps 1 1/2 pood Kettlebell swing, 21 reps Push-ups, 21 reps Rope climb, 3 trips (Scale w/ 7x Pull-Ups if no rope) 20 …

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Warm-Up Three rounds at increasing pace: 200 m Row 5 Snatch Grip Deadlifts 5 Knee Raises 10 Kettlebell swing 10 Scapular Push-ups 5 each DB Power Clean 10 Back extension 1 Inchworm complex (last rep follow w/90 sec wrist mobility) Strength: In 12min: Snatch Grip Deadlift: MTR: 10-8-6-4-2 MetCon: Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 …

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In 15min:Deadlift to Zercher Squat -MTR- 1-1-1-1-1-1-1 In 20 min Keystone Deadlift: MTR- 10-8-6-4-2-1-1-1-1-1 12min AMRAP:1 Muscle Up5 Dumbbell Bench Press5 T2B5 (2ea) OH Lunges 45/35 In 15min:21-15-9Unbroken Dubble UnderGHD Sit-ups or Floor sit-ups In 12min Rowing4min Cool Down4 x 1min All Out + 15sec Active Recovery4min Cool Down

In 20min:Deadlift to Zercher Squat -MTR- 1-1-1-1-1-1-1 In 10min:21-15-9Unbroken Dubble UnderDips In 5min:3x30secSupine & Prone PlankOblique Plank (15ea) In 12min Rowing4min Cool Down4 x 1min All Out + 15sec Active Recovery4min Cool Down

In 10min: Snatch -TAG- -RB- ME @115/75 Ladder: M- 5/75 3/95 2/115 1xME W- 5/55 3/65 2/75 1xME 3min Transition In 12min: 1 Muscle Up 2 Dips 3 T2B 4 (2ea) OH Lunges 45/35   Auxiliary Work for Competitors In 10min: Snatch Push Press + OHS -MTR- 5×3+3/ In 15min: Block “Fast” Snatch High Pull: -MTR- 5-5-4-4-3-3-2-2 In 5min: 3x30sec …

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“The Don” For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders

In 10min: Muscle Snatch T&G/HOOk-In -MTR- 3-3-3-3-3 In 20min: Block Snatch High Pull from the patella with 2-3sec pause at the Top: -MTR- 5-5-4-4-3-3-2-2 In 5min: 3x30sec each Hollow Rock Arch Rock Hollow Roll (R, R then L,L) Handstand 3x20sec In 15min: Rowing 4min Warm Up 10x 20sec On & 10sec Active Recovery 4min Cool Down

MetCon “Roney” Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Floor press, 11 reps Several Scaling Options, see Whiteboard in Gym   Auxillary Strength: In 25-30min: Muscle Snatch -MTR- 3-3-3-3-3 Hang (Knee) Power Clean + Pose Push Jerk -MTR- 3-2-1-1-1 **Pose …

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Strength: In 10min: Snatch Push Press -MTR- 3-3-3-3-3 WOD – “OCT Qualifier #2”: 13 min AMRAP: 20 overhead squats (95/65)* 20 pull-ups 20 overhead squats (115/85) 20 chest-to-bar pull-ups 20 overhead squats (135/105) 20 muscle-ups Max overhead squats (155/115) Scaled #1: 20 OHS 45/35, Pull up Auxillary work for Comp Athletes: In 20min: Block Snatch High Pull from the patella …

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In 15min: Press + Push Press + Push Jerk -ME / RBM- @115/75 Ladder: M- 5/75 3/95 2/115 1xME W- 5/55 3/65 2/75 1xME5min Transition In 5min: AMRAP of Burpee + Pull-Up   Ox Work, Complete at a separate time In 10min: Muscle Snatch -MTR- 3-3-3-3-3 In 20min: Block Snatch High Pull from the patella with pause at the Top: …

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