Warm-up:
5/5 Scorpians
:20 Up dog hold
:20/20 Couch stretch
5 Inchworms
x 2

Endurance:
Go all out!
Run 1.5 miles for time
Rest 10 minutes
Run 1.5 miles same, go all out

WOD: For Time
10 Dumbbell Bench Press (heavy)
10 Strict pull-ups
x 5

WOD: For Time
25 Toes to bar
25 Back squats (135/95#)
x 4

Recovery:
Shoulders and Hamstrings

Warm-up:
:30 Jump rope
10 Hand release push-ups
10/10 Toe touches
10 PVC pass throughs
x 2-3 Rounds

Strength: EMOM for 20:00
Every odd minute
5 Back squat 70% of 1RM
5 Power cleans 60% of 1RM

WOD: For Time
500 meter row
30 Burpee over the rower
x 3 rounds

WOD: For time
200 Sit-ups

Recovery:
Quads, Hips and Hamstrings

Warm up:
2 Sets
10 Inch worms
10 Hip Hurdles aka Over fence
10 Lunge with twist
10 Shoulder circles
25 Meter swim

Endurance: Swim
100 meters, start a round every 2 minutes
x 10
Rest 5 min
50 meters, start a round every 2 minutes
x 10

Strength:
Power Snatch: Complete 6 sets of 2 reps @ 80-90% of 1RM

WOD: For Time
Run 1 mile carrying 30-50# sandbag
Every 200 meters  Drop it and do:
10 Sand bag cleans
10 Burpees
x 3 rounds

Recovery:
Shoulders and Spine 

Today is an Rest Day

Work on your MOBILITY HERE

WOD: “Deck of Cards”
On a continuous running clock for time.
Take a deck of cards and deal 5 cards off the top. Perform the number of reps associated with the number on each card.

For Face cards do these reps:
Jacks-11
Queens-12
Kings-13
Aces-14

Perform these movements associated with each suit:
Hearts-Dumbbell Man Makers (40/30#)
Spades-Deadlift
Clubs-Wall Ball (20/14#)
Diamonds-Strict Pull Ups
Do this until all the cards are gone. No rest between draws.

Strength:
Kettlebell pull throughs x 10/10 x 3 Sets
Kettlebell pull overs x 12-15 x 3 Sets

Recovery:
Shoulders and Spine 

Warm-up:
2 Sets
12/12 Single leg hip thrusts
15 Meter high knee
15 Meter butt kicks
8/8 PVC figure 8’s

Strength:
Back squats: Complete 3 sets of 8 reps @ 75-80% of 1RM

WOD: For Time
100 Double-unders or 300 single-unders
150′ Sled push go heavy
1k Row
10 Rope climbs 15′
20 Handstand push-ups or 50 push-ups 
25 Box jumps (24″/20”)
150′ Sled push
100 Double-unders (300 single-under)

Recovery:
Shoulders and Hamstrings

Today is an Rest Day

Work on your MOBILITY HERE