Today is a rest day!  

Warm up/prep Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: Regional Event 1 For time 1200m run 12 Rounds 4 strict hspu 8 CTB 12 Air squats *Use vest [...]

Warm up/prep 2 sets PVC PT; 10 reps HS Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps + Strength/Supplemental: A. Seated DB Press; 5x4 B. Banded Tri Extension; 4x25  

Today is a rest day for the program!  

Warm up/prep 2 sets Ring Pec stretch; 20 sec Dead hang from pull up bar; 20 sec Scap Pull Up; 10, 5 + Power kip on ring; 3x5 +  20 min otm 2 negative MU+2 MU + Strength/Supplemental:  5 sets A. Ring dip + Support hold; 5+20 sec x 10; rest 90 sec B. False [...]

Warm up/prep 3 sets Candle stick role to pistol; 3/leg Shrimp squat; 5/leg + Ankle mobility; 10 min + Strength/Supplemental: A. Wght;d pistol hold w/15lb plate a counter balance; 30 sec sec/side x5; rest 2 min B. Front rack step up; 8/leg x 5

Warm up/prep 3 sets PVC PT; 10 reps Scap Pull up; 15, 10, 5 Hollow Rock; 10 reps + 10 Controlled kip 5 Kip swing 3 power kip swing *repeat as needed + Strength/Supplemental: A. Barbell row; 6x6 B. Powell Raise; 3x12/arm