Friday

Prep Work
3 min shuttle runs in the gym (Between the pull up rigs)
2X:30 jump rope
2X10 beat swings
2X 7-10 Hang squat clean 75/55

WOD
A.

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

 

B.
2X:30 Max Sniper fire burpees
Rest :30 in between sets
Then
2X:20 Max effort bike sprint+10 Wall ball shots
*Push this to the max. No more then 3:00 of rest between efforts

C.
Shin box drill 2X20
2X50′ Inch worm push up

Cool Down
Mobility
Post results

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2
100 Wall balls (One partner holds wall sit)
100 Push ups (One partner holds plank)
75 Weighted step ups 24/20 (one partner holds another set of weights)
100 Push ups (One partner holds plank)
100 Wall balls (One partner holds wall sit)
25:00 Cap

B.
10 Min Cool Down

Cool Down
Mobility
Post results

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