Strength: Seated KB Press 4 x 10 Dips 4 x 10 or 20’s holds Single front plate raise 4 x 10 Metcon: “JRods Wheelchair” Amrap 10 10 strict press (45/35) 15 O.H.S 10 burpees

Oly: 15 min 15 min to find heavy complex of 1 dl + 1 h.p.sn Metcon: Cap 20 min “Ask your Mother” 12-9-6 Snatches (115/85) Lateral burpees Rest 5 min 21-15-9 Snatches (75/45) Pull ups

Skill: 10 min Dubs Then 2 min max Dubs Metcon: EOMOM 12 *30 dubs *10 T2B $out 1000 m row

 Heavy Strength: 25 min Front Squats 15-12-9-6-3-1-1 *rest 90 sec between sets Accessory: 15 min 4 x 20 hollow rocks 4 x 20s stir the pot 4 x 20 front rack KB/DB lunges Metcon: 5 Min max cal Row

9AM AMRAP 20 11 pull ups 18 push ups 3 Body weight deadlifts 200 m run 10AM Conditioning with Coach Renee. Open to all levels….in fact everyone should come. Its good for you.

Skill: Rope Climbs Metcon: “High 5” 5RFT 2 rope climbs 12/9 cal row 15 KBS (53/35)

Heavy Strength: 20 min 10 min to find heavy Push Press Then 4 x 4 @ 75%  (suggested 2:30s. For each set) Accessory: 15 min Skull crushers (barbell or DB) 4 x 8 Bench/Ring Dips slow and controlled 4 x 8 Metcon: 2000 M row Sprint ! *recurring benchmark 

Mobility: hips and legs Strength: Tabata x 2 -plank -sit ups -hollow hold -bicycle kicks Metcon: “Cindy Crawford” AMRAP 15 5 burpee pull ups 10 hang clean and jerks (75/45) 15 KBS (53/35)

Strength: 25 min Front rack reverse lunge 4 x 20 Single Leg Steps ups to below knee height 4 x 10 Metcon: Cap 15 min “Keep Moving” 7RFT 12 wall balls (20/14) 12 Box jump overs (24/20)

Oly: 15 min to find heavy complex of 1 clean + 1 hang clean Metcon: cap 15 min “Jrods Socks” 30 hang cleans (115/85) 500 m row 30 bar facing burpees Lv1(95/65) Lv2(75/45)

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