Skill: 15 min The Handstand & Push up EMOM 6 20s of skill work Metcon: “Ministry of Funny Walks” AMRAP 12 3 wall walls 6 T2B 9 Ball slams (AHAP)

Mobility: Metcon: “4th Dimension” E4MOM20 20/17 cal AB 16 alt. DB snatch (mod) 12 Box jumps (24/20) 8 push ups *goal is to have 1 min of rest between rounds. Scale reps accordingly

Strength: 20 min Wendler Press 1 RM test Or  Bench Press 5x 5 Metcon: “Basik Becky” AMRAP 10 10 wall balls  20 KBS (mod) 30 dubs

Strength: 30 min Wendler Squat make up or 1 RM Test Metcon: “Tabata’ish” Tabata x 2 alternating movements ( 8 min) *air squats *burpees *score is total reps for each movement

“Maxuel House” 2 rounds of 90’s max with 1 min rest Of  Wall Balls Burpees Pull Ups Air Squats KBS (mod light) Sit ups 10 AM Open gym with a coach

Mobility: Metcon: cap 25 min “Benjamins” $$in 1500 m row Then 4RDS 18/15 cal AB 15 sit ups 12 DB snatch (mod) 9 Box Jumps (24/20)

Oly: EMOM to failure (cap 15th min) 1 sq/pwr clean *men add 10# total every round *women add 5# total Metcon: “The Simple Things” AMRAP 9 9 BBJO  3 cleans @ 85%

Skill: 10/15 min Kipping the pull up/C2B/BMU Athlete level skill Metcon: “Dealers Choice’ AMRAP 12 1 squat clean @ mod weight  (asc. By 1’s every round) 2 athlete level pull up (asc by 2’s every round) *once/if athlete hits a wall with their level of pull ups then switch to push ups.

Strength: 20 min 1 RM Press Metcon: “Free Press” 21 strict press @ 60% 25/21 cal AB 15 push press @ 75% 25/21 cal AB 9 push jerks @ 90% 25/21 cal AB

Strenth: 25 min Wendler Squat Week 8 deload or make up Metcon: “First Day of School!” AMRAP 10 250 m row 10 front squats (mod light) 5 lateral burpees

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