WARM UP Line Drills 25 – HR Push Ups 25 – Air Squats 25 – Ab Mat Sit Ups STRENGTH 5 x 5  – Back Squat @60% WOD 5 RFT 10 – Pull Ups 10 – Burpees AUX. WORK Foam Roll    

WARM UP 3 RDS :30 – KBS ( Light ) :30 – Jumping Jacks :30 – Hollow Rocks PROGRESSION 3 RDS 11 – Push Press ( Bar Only ) 8 –  Front Squat 5 – Strict Pull Ups WOD 21-15-9 Front Squats (135/95#) HSPU COOL DOWN Couch Stretch – :90/:90 Foam Roll    

WARM UP Row 500m 50 Ft. Walking Lunge 50 Ft. Inch Worm 100 – Singles BARBELL PROGRESSION 3 RDS 7 – Hang Clean 7 – Push Press 7/7 – Lunge WOD 5 RFT 10 – Hang Clean & Jerk (135/95#) 7 – T2B AUX. WORK 75 – Banded Tricep Ext.

WARM UP Run 400m ” 25’s” MOBILITY PVC Series III CONDITIONING 5 Rounds – Bar Only 12 – Deadlift 9 – Hang Power Clean 6 – Push Jerk *Cannot Let The Bar Touch The Ground WOD “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit Up FLEXIBILITY Group Stretch