Warmup
500/400 row
alt lunges down - high kicks
alt side lunges down - high knees back
bear crawl down - butt kicks back
hand stand hold + 10 push ups
max strict hand stand push up + 10 push ups
max kip hspu + 10 push up
grab empty bar
5x good mornings
5x jefferson
5x rdl
5x front squat
Strength / Skill
7 min emom
1 power clean + 2 Fsq
add load each rd
WOD
15-12-9 for time
row
squat clean135/95
hspu
Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
hand stand hold + 10 push ups
max strict hand stand push up + 10 push ups
Strength / Skill
Strict Press
3x50, 2x60, 1x70, 1x80, 1x90, 1xmax
5 v sit-ups each rd
WOD
7RFT
5 S2OH 135/95
7 T2B
Warmup
500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
bear crawl down - jog back
Strength / Skill
Bench Press + Dumbell Curls
5x3 (increase load)
5x5 dbl curl - L+R together
WOD
5 RFT
5 Muscle ups
7 Box jumps
9 Cal Row
Strength / Skill
back squat
ohs
see whiteboard
Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
