Warmup
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch, 5 jump squats - coach led mobility
Skill Work
burg warm up as group - 10 mins emom: 1 HS, 1 S + 1 OHSQ
Metcon
5rds: 5 OH Squat, 10 T2B, 100m kb farmer carry
Warmup
jog 200m - 2 rds 10 sumo air squats - bear crawl down crab walk back 10 air squats
Coach led mobility for wod readiness
Skill Work
12 min back squat to establish heavy singles
Metcon
30/25 cal row - ladder 1-10 - dbl shot wb - 10-1 kb swing - 20/14, 14/10, 10/8 - 53/35, 44/26, 35/18
30/25 cal row - ladder 1-10 - hang kb snatch - kk goblet squat 53/35, 44/26, 35/18
Warmup
A: row 500/400m
B: grab a light kb and meet in center.
B1: coach led - leg / shoulder/ wrist mobility
C: 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.
Strength / Skill
6min EMOM Press Complex:
1x strict, 1x push, 1x jerk
PARTNER WOD
partner wod: 2person
20 min amrap -
A1 - 7 clean and jerk - 7 burpee clap
A2 bike max cal - 185/115, 155/95, 135/75, 115/55
Warmup
400m jog or 600/500 row or 3min bike
2x bear crawl, crab walk,
shoulder mobility, wrist work
Skill Work
Hand Stand progression - hold, walk
Metcon
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14
Cash Out
4 min tabata 20/10 - bar L hold
