Mobility: Skill: Dubsthen2 min max dubs Metcon: cap 30 “Dork” HQ version 6 RFT60 dubs (120 singles) 30 KBS15 burpees

Strength: 20 Deadlift 7-7-5-5-3-3 Metcon: cap 20 “Karen” 150 wall balls right into20 Deadlifts @ 70% Post Wod Mob: barbel quad smash foam roll back

Skill: 15 min Kipping Pull up EMOM 8 Athlete level drill or kip Strength: 15 min ca$h in 100 (good ) hollow rocks E0MOM 8min 1) :30 of plank min 2) :30’s flutter kicks Cardio Test: 2000 m row

Strength: 20-30 min Bench Press 5 x 5 building Metcon: AMRAP 10 4 BBJO12 (6 L/6R) hang DB sn 25 Dubs

Skill: 15 min to find heavy C&J Metcon: EOMOM 18 min 1) 2 C&J @ 80%/90% min2) 6 push ups 12 ball slams

Strength: Strict Press 7-7-5-5-3-3 building Metcon: AMRAP 16 35/30 cal AB25 sit ups20 KBS ( mod / light) 15 S.T.O

Skill: 15 min to find heavy Squat snatch Metcon: cap 15 min 75 Squat snatches @40%-50%*top of every minute 4 lateral burpees

Skill: 5 -10 minThe rower and good row form. Cardio Test: 500 m row Rest 5 min 500 m row Metcon: AMRAP 7 burpee box jump overs Ca$h Out: Tabata core coaches choice

Strength: 20 min Bench Press 5 x 5 building cardio test: 50 cal AB Rest 10 min cardio test: 1000 m row Extra credit ca$h out: Max unbroken KBS (pick weight to get at least 50+ )

Strength: 20 min Deadlift 7-7-5-5-3-3 Metcon: cap 20 4RFT9 push ups12 deadlifts @ mod. 15/12 cal row 21 sit ups

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