S/T
Every 1:30 for 9 Minutes (6 sets):
Clean Pull to the Knees, Full Clean Pull, Power Clean
*Increase weight as able!

WOD
7 Rounds:
7 Thrusters 95#/65#
7 Toe to Bar

S/T
4 Sets:
10-12 Split Stance DB or KB Deadlifts L/R
6-8 Single Leg Box Jumps L/R
Level 1: Jump off two feet, Land on one foot
Level 2: One foot take-off, One foot landing, step down

WOD
30/20/10
Overhead Squats 95#/65#
Burpees
Over the Box Jumps 24”/20”

S/T
Every 2 Minutes on the Minute for 5 sets (10 Minutes):
3-8 Strict Handstand Pushups
*Mod options: Handstand Pushup Negatives or Inverted Box Pushups
2-4 Muscle Up Transitions (see video for options) 

WOD
3 Rounds, AMR 5 Minutes:
9 Renegade Rows 30#/20#
12 V-Ups
15 Russian KB Swings 24kg/16kg#

*1 Minute Rest Between Rounds

WOD
3 Rounds:
18 Deadlifts 115#/75#
15 Hang Power Cleans
12 Front Squats
9 Shoulder to Overhead
Finish with…
100 Double Unders SC: Penguin Taps

Post-Workout (Time Permitting)
3-4 Sets:
12-15 Powell Raises L/R
12-15 Hip Flexor Straight Leg Raises L/R
*To get to the Hip Flexor, make sure to keep your leg straight and keep the ankle relaxed.

With a partner, AMR 22 Minutes:
80 Wall Ball 20#/14#
80 Over the Box Jumps 24”/20”
80 Butterfly Situps
80 DB Shoulder to Overhead 30#/20#

*While partner A works, partner B rows a 250m, bikes .4 Miles, or runs 200m. When Partner B gets back, they take over where A left off and partner A rows, bikes, or runs. You must complete all of one exercise before moving to the next. If you make it through the Shoulder to Overhead, go back to Squats and continue to work! Score for total reps completed as a team.

S/T
3 Sets:
5-7 False Grip Ring Rows
10-20sec Ring Jump to Support

WOD
“The Ghost”
6 Rounds, 1 Minute of each:
Calorie Row
Burpees
Double Unders SC: Penguin Taps (see video)

*1 Minute rest between rounds. Score for total reps completed.  

S/T

Test! Max Handstand Pushups in 2 Minutes. Scale to Handstand Pushup Negatives or Inverted Box Pushups. We will re-test Week 6!

WOD

500m Row, .8 Mile Bike, or 400m Run
Then…
40 Squats
30 Russian KB Swings 53#/35#
20 Box Jumps 24”/20”
10 Toe to Bar
40 Single Arm Overhead DB Lunge Steps (20 Each Arm) 30#/20#
10 Toe to Bar
20 Box Jumps
30 Russian KB Swings
40 Squats

*20 Minute Time Cap

S/T
Test! On a 15 Minute Clock:
Build to today’s 1RM Clean (Ideally to full squat). Record your weight! We will re-test Week 6.

WOD
AMR 10 Minutes:
1x Hang Power Clean 95#/65# (1, 2, 3, etc.)
2x Butterfly Situps (2, 4, 6, etc.)
5x Double Unders (5, 10, 15, etc.)

*Climb as high as possible in 10 minutes. Your score is your final round reached; for example, "Round 5" (5 Hang Power Cleans, 10 Butterfly Situps, 25 Double Unders).

Post-Workout (Time Permitting)
Tabata Skill Work!
Pick an exercise or exercise progression that you are working on and perform 8 rounds of 20 seconds of work, 10 seconds of rest. Talk to coaches for help and suggestions!

S/T

4 Sets:
- 10-14 Glute Bridges with an Adductor Squeeze
Place a foam roller between your knees and apply pressure as you bridge. Concentrate on a solid squeeze with the Glutes at the top of your bridge.

6-10 Single Leg Squat to Box
- Controlled Single Leg Squat to sitting on a box, then drive back to standing. Pick a box height that is challenging but do-able.

WOD

3 Rounds, AMR 4 Minutes:
7 Burpees
14 Squat Jumps
7 Pullups

*Rest 1:30 between rounds.
**Score for total reps completed, 28 reps per round.

(Our CrossFit Total Retest is on Monday- go easy on this one if you plan on coming to class that day!)

PARTNER WOD

15 min AMRAP partners break up reps, 1 works at a time
BUY IN: Partner carry D+B the length of gym, then switch and repeat (sc: partner wheelbarrows D+B) 
50 DUs
20 pullups (sc: ring rows or jumping PUs) 
20 V-ups
20 burpees

*5 min rest*

15 min AMRAP both partners work simultaneously, performing all reps
BUY IN: .25mi treadmill run/500m row 
20 pushups 
20 OH plate situps 
20 burpees