• Dynamic Warm Up

Strength:

Skill:

• 10 Wall ball
• 10 Sit-ups
• 10 Box jump Overs
• 10 Push-ups

2 Rds

• 10 Pull-ups
• 10 DB Step Ups
• 10 KB swings
• 10 DB Push press

2 Rds

• 10 KB Sumo deadlift high pull
• 10 Burpees
• 10 sit-ups
• 10 Walking Lunge

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

(Perform After WOD)

5 Sets:

Sumo Deadlift

• Set 1=5 Reps@70%
• Set 2= 4 Reps@75%
• Set 3 = 3 Reps@80%
• Sets 4-5 = 8 Reps @ Drop wt. of 65# if Set 3 is above 330# and drop wt. of 45# if set 3 is below 330#.

Skill:

• 20 Wall ball
• 20 Sit-ups
• 20 Box jump, 24/20
• 20 Push-ups
• 20 Power Clean 135/95
• 20 Double-unders
• 20 Dumdbell Thrusters, 35/25
• 20 Pull-ups
• 20 Overhead Squat 95/65
• 20 Kettlebell swings, 55/35
• 20 Push press 95/65
• 20 Ring Dips
• 20 Sumo deadlift high pull 95/65
• 20 Burpees
• 20 Back squat 135/95
• 20 GHD sit-ups
• 20 Walking lunge steps
• 20 Deadlift 135/95
• 20 Knees to elbows
• 20 Front squat 135/95

• Dynamic Warm Up

Strength:

Perform After WOD

5 Sets:

Sumo Deadlift

• Set 1=5 Reps@70%
• Set 2= 4 Reps@75%
• Set 3 = 3 Reps@80%
• Sets 4-5 = 8 Reps @ Drop wt. of 65# if Set 3 is above 330# and drop wt. of 45# if set 3 is below 330#.

*Goal to increase Sets 1-3 by at least 20# if Set 3 is above 330# and increase at least 10# if set 3 is below 330#.

• 20 Wall ball
• 20 Sit-ups
• 20 Box jump, 24/20
• 20 Push-ups
• 20 Power Clean 135/95
• 20 Double-unders
• 20 Dumdbell Thrusters, 35/25
• 20 Pull-ups
• 20 Overhead Squat 95/65
• 20 Kettlebell swings, 55/35
• 20 Push press 95/65
• 20 Ring Dips
• 20 Sumo deadlift high pull 95/65
• 20 Burpees
• 20 Back squat 135/95
• 20 GHD sit-ups
• 20 Walking lunge steps
• 20 Deadlift 135/95
• 20 Knees to elbows
• 20 Front squat 135/95

• Mobility