• Foam Roll IT and Adductors x 30 Seconds
• Turkish Get Up x 5 ea.
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

Perform After WOD

A1) 3 Sets:

• Tempo Front Rack Split Squat x 6 ea. (4141)

*Goal to increase load used from last week.  If flexibility allows elevate front foot.

A2) 3 Sets:

• Band Pull a Parts x 15

Skill:

• 12 Shoulder Press
• 300m Run

Rest 1 minute

B) For Time:

• 16 Push Press
• 300m Run

Rest 1 Minute

C) For Time:

• 20 Push Jerk
• 300m Run

*For A,B,C use 80% of 1RM Shoulder Press

Rest 5 Minutes

D) 3 Rds For Time:

• 8 Front Squat @70% of 1RM Front Squat
• 20 Burpee
• Rest 2 Minutes

• 10 Minutes Mobility

• Foam Roll IT and Adductors x 30 Seconds
• Turkish Get Up x 5 ea.
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

Perform After WOD

A1) 3 Sets:

• Tempo Front Rack Split Squat x 6 ea. (4141)

*Goal to increase load used from last week.  If flexibility allows elevate front foot.

A2) 3 Sets:

• Band Pull a Parts x 15

Skill:

• 12 Shoulder Press
• 300m Run

Rest 1 minute

B) For Time:

• 16 Push Press
• 300m Run

Rest 1 Minute

C) For Time:

• 20 Push Jerk
• 300m Run

*For A,B,C use 80% of 1RM Shoulder Press

Rest 5 Minutes

D) 3 Rds For Time:

• 8 Front Squat @70% of 1RM Front Squat
• 20 Burpee
• Rest 2 Minutes

• 10 Minutes Mobility

• Foam Roll IT and Adductors x 30 Seconds
• Turkish Get Up x 5 ea.
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

A) 8 Sets:

Front Squat x 3

• Set 1-2 = 3 @ 73-75%
• Sets 3-4 = 3@ 77-80%
• Sets 5-6 = 3@ 83-85%
• Sets 7-8 = 3@88-90%

Back Squat x 5

• Set 1 = 70%
• Set 2 = 73%
• Set 3 = 75%

C) 3 Sets:

• Push Press x 5 @ 80%
• Bent Over Row x 5 (AHAP with proper form)

Skill:

• 12 Shoulder Press
• 30/24 Calorie Row

Rest 1 minute

B) For Time:

• 20 Push Press
• 30/24 Calorie Row

Rest 1 Minute

C) For Time:

• 28 Push Jerk
• 30/24 Calorie Row

*For A,B,C use 80% of 1RM Shoulder Press

Rest 5 Minutes

D) 3 Rds For Time:

• 8 Front Squat @70% of 1RM Front Squat (Bar comes from floor)
• 600m Run
• Rest 2 Minutes

• 10 Minutes Mobility