Warm up
3 rounds
30 sec beat crawl
3 braud jumps
12 shoulder taps
Strength: front squat
EMOM for 10 min complete 3 front squats, add weight each set
WOD
For 15 min (5 rounds, rest remaining time left after you complete movements w in minute)
min 1 - 10 air squats + 5 power cleans
min 2 - 10 sit ups + 5 pull ups
min 3 - 10 air squats + 5 shoulder to overhead
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power Snatch 20 push ups
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,