Monday, October 14 - Saturday, October 19
Monday, October 14
Warm-up: 2:00 easy row (1x) directly into 5-4-3 snatch pull + snatch high pull + muscle snatch + OHS (empty barbell) + thoracic rotation/side from runners lunge
Strength:
Every :90 x8 (12:00) -
1 power snatch + 1 hang power snatch + 2 overhead squat
Set 1 and 2 - light (RPE 5-6)
Set 3 and 4 - moderately light (RPE 6-7)
Set 5 and 6 - moderate (RPE 7-8)
Set 7 and 8 - moderately heavy (RPE 8-9)
WOD:
In 16:00, complete 4 rounds (3:00 rest between rounds) -
350/300 meter row sprint (RPE 8)
Accessory:
3x10/side DB/KB bird dog row
https://youtube.com/shorts/Xnccgl4FaRI?si=aZ6zyxafxqbmEK75
Tuesday, October 15
Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 tempo ring row + 10 banded pull-apart + 8 barbell bent over row (start w/ empty barbell from rack) + 6 DB hang power clean (2 @ light weight) + 4 inch worm w/ push-up
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
8 barbell bent over row @ moderate weight (RPE 6-7) https://youtu.be/mrTXaNht-kw?si=1hWJ1lyzzPFGkf0M
5-10 strict pull-up (weighted if proficient)
WOD:
18:00 AMRAP -
15 HSPU or any push-up variation
12/9 cal bike
15 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
12/9 cal bike
15 sit-up
12/9 cal bike
Accessory:
3x10 cable tricep pulls @ challenging weight while still maintaining form
Wednesdy, October 16
Warm-up: 10-8-6 banded good morning + bench press (start w/ empty barbell) + alt reverse Samson + pvc pass through + banded snow angel + :30 banded glute bridge
WOD:
For time -
1 round -
24 KB swing (53/35 or or 35/20)
24 goblet lunge (53/35 or 35/20)
24 bench press (135/95 or 95/65 or 65/45)
-3:00 rest-
2 rounds -
12 KB swing (same as above)
12 goblet lunge (same as above)
12 bench press (155/105 or or 105/75 or 75/55
-3:00 rest-
3 rounds -
8 KB swing (same as above)
8 goblet lunge (same as above)
8 bench press (175/125 or 125/85 or 85/65)
Accessory:
3x10-15 GHD hip extension, :01 pause @ top
Thursday, October 17
Warm-up: 2 rounds - 5/side thread the needle w/ thoracic rotation + 5 front squat + 5 broad jump + 10 supine toes-to-rig + 10 alt hamstring scoops + 10 alt Cossack squat
Strength:
Every 2:00 x4 (16:00) -
8-6-4-2 front squat w/ :03 @ bottom (start light and build to moderate weight)
:20-:30/side Copenhagen plank
WOD:
EMOM until you can no longer complete all reps within the minute -
5 box jump (24/20 in, stacked red mats, or plate)
5 toes-to-bar, knees-to-elbow, or v-ups
*Add 2 toes-to-bar each minute (box jump reps remain the same)
Accessory:
3x10 cable lat pull-down @ moderate weight
Friday, October 18
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean (empty barbell) + scorpion stretch/side + Turkish sit-up/side + :30 wrist rockers + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
2/side Turkish getup @ moderate weight https://youtu.be/-QEE1Q4iW-w?si=iTiYWPtgMdMVnel4
3-5 hang power clean, building to WOD weight
Partner WOD:
12 rounds for time (you go, I go) -
45 double under or 90 singles
3 hang power clean (175/125 or 125/85 or 85/55)
*Each partner completes 6 rounds
Accessory:
3x10/side half kneeling DB bicep curl @ moderately heavy weight (RPE 7/10)
https://youtu.be/8DUst86gC80?si=yaB04z5awpuv7BtQ
Saturday, October 19
Warm-up: 15:00 AMRAP - 5 back squat (light) + 5 alt upward to downward dog (:03 pause/position) + 5 kip swing + 10 tempo ring row + 10 banded pull-apart + 10 banded good morning
WOD:
10:00 AMRAP -
200 meter row
10 burpees over rower or up downs
-3:00 rest-
10:00 AMRAP -
200 meter run
5 bar muscle-up or 10 pull-up
-3:00 rest-
10:00 AMRAP -
15/12 cal bike (scale to 12/9)
10 back squat (135/95 or 95/65 or 65/45)
Accessory:
5:00-10:00 handstand work
Monday, October 7 - Saturday, October 12
Monday, October 7
Warm-up: 15:00 AMRAP - 5 muscle clean (start w/ empty barbell) + 7/side KB hip opener stretch + 9/side scorpion stretch + :30 easy jump rope + :30 wrist rocks https://youtu.be/W8VWYbQylrc?si=EnYZ4WdiBmCsTcbH
Strength:
Every 2:00 x6 (12:00) -
3 hang power clean
*Start light and build to a heavy set if possible
WOD:
For time -
100 double under or 200 singles
50 sit-ups
25 power clean (155/105 or 105/75 or 75/55)
50 sit-ups
100 double under or 200 singles
Accessory:
3x 12-15/side banded row from side plank, :01 pause in back position
https://youtu.be/K1GWnZ-RDPw?si=Ie5HalBYS9vkoxXq
Tuesday, October 8
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 10-8-6 tempo ring row + bootstrapper + alt Cossack squat + pvc pass through + kip swing https://youtu.be/x6pey96d3Zw?si=UwpSlYlR79nf07nH
Strength:
10:00 EMOM -
X muscle-up or pull-up
*X = a number you can sustain for 10:00; make sure to consider total volume
WOD:
In 18:00, complete the following -
3:00 AMRAP x4 for total calories (:90 rest between AMRAPs)
50 air squat (scale to 30)
Max row / bike calories (alternate between machines)
Accessory:
4:00 AMRAP - max barbell bicep curl (45/35)
Wednesday, October 9
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 banded good morning + 8 alt renegade row (light) + 6 push up to pike + 4 strict press + 4 push press + 4 push jerk or split jerk balance (based on Strength option w/ empty barbell) https://youtu.be/VKsztHiM4X4?si=-zS28Zxlb2SykRzM
Strength:
14:00 EMOM (start light and slowly build from previous interval as able) -
0:00-3:00: 5 strict press
3:00-4:00: Rest
4:00-8:00: 3 push press
8:00-9:00: Rest
9:00-14:00: 1 push jerk or split jerk (athlete’s choice)
WOD:
16:00 EMOM -
12 KB/DB push-up (have target to touch chest to something)
14 dual KB/DB RDL
16 alt KB/DB gorilla row
Rest
16 KB swing
14 alt KB/DB pull through from plank (feet elevated if possible)
12 alt KB/DB renegade row
Rest
*Suggested weight = athlete’s choice; weight may vary depending on movement
Accessory:
3x 10 DB skull crusher (2 @ moderate weight)
https://youtu.be/jO2Jl9eZpXk?si=GjWtLh6heUB9Yi9r
Thursday, October 10
Warm-up: 100 m easy jog (1x) directly into 2 rounds - 10 banded glute bridge + 5/side DB OH walking lunge (light) + 10 alt toe touch from plank + :20/side couch stretch + :20/side figure-4 stretch
Strength:
12:00 EMOM -
10-15 DB hip thrust (50/35 or 40/25 or 30/15) https://youtu.be/LxdfGyNBuRU?si=Z0Jf0aOILkQOa_OF
15-25 supine toe reach https://youtu.be/ohszH6UUNLs?si=HpiOHOSSBIL_csvm
:30-:60 plank
Rest
WOD:
For time -
800 meter run
40 DB overhead walking lunge
400 meter run
20 DB overhead walking lunge
200 meter run
10 DB overhead walking lunge
*Suggested DB weight = 50/35 or 40/25 or 30/15; switch arms every 5 reps
Accessory:
Tabata weighted side bend, 4/side (same weight as lunges)
https://youtu.be/ltVi1F5SBkE?si=1LWqbmVGl9mpnE-J
Friday, October 11
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 8 bench press (empty barbell) + 6/side KB bottoms up press + 6/side KB bottoms up arm bar rotation + 8 banded pull-apart https://youtube.com/shorts/tI6-KA_faOs?si=NZ2TnFRh4DuEAmyk
Partner WOD:
In 30:00, complete the following for load (you go, I go) -
10-9-8-7-6-5-4-3-2-1
Bench press
12/9 cal row, bike, or ski
*Notes:
Partners may use 2 separate barbells
P1 completes 10 BP + cals, then rests while P2 completes 10 BP + cals, etc..
Score = P1 1 rep + P2 1 rep
Accessory:
Accumulate 1:00/side banded chest opening stretch + 1:00/side banded lat stretch
Saturday, October 12
Warm-up: 2 rounds - 10 alt reverse Samson + 8 supine toes-to-rig, slow tempo + 6/side thread the needle w/ thoracic rotation + 4 front squat + 4 back squat (start w/ empty barbell) + :30 warm up for gymnastics skill of choice
Strength:
In 10:00, complete 3 rounds (rest as needed) -
:30-:60 work on gymnastics skill of choice
16-24 Russian twist w/ plate (GHD for extra challenge) https://youtu.be/3Xp-KnQt218?si=U_gOShdX5RGG0seK
WOD:
In 20:00 complete the following for quality reps @ steady pace (start light and build to a moderately heavy set, RPE 7-8) -
10-8-6-4-2
Front squat
Back squat
Strict toes-to-bar or strict leg raises
*Front squat and back squat weight should always match
https://youtu.be/xX9Hzi7Onnw?si=mIm776tWVGunRVcA
https://youtu.be/EkxKEaiKJRc?si=IhLxpQCqCr0Zecnk
Accessory:
Tabata banded lat pull down
Monday, September 30 - Saturday, October 5
Monday, September 30
Warm-up: 2:00 easy row or ski (1x) directly into 3 rounds - 8 pvc pass through + 6/side 1-arm ring row + 5 muscle clean + 4 front squat + 3 push jerk (start w/ empty barbell)
Strength:
Every 2:00 x5 (10:00) -
3 power clean + 3 front squat + 3 push jerk
*Start light and build to a challenging complex if possible
WOD:
For time -
1,000 meter row or ski
5 bar muscle-up or 10 chest-to-bar or chin-over-bar pull-up
50 hang power clean (135/95 or 115/75 or 85/55)
5 bar muscle-up or 10 chest-to-bar or chin-over bar pull-up
1,000 meter row or ski
Accessory:
3x 6-12 dips from rings, dip handles, or bench
Tuesday, October 1
Warm-up: 6-4-2 DB deadlift + alt renegade row + alt DB suitcase lunge (2 @ light weight for all 3 movements) + push-up to pike + Cossack squat/side + thoracic rotation from runners lunge/side
WOD:
30:00 EMOM -
12 DB deadlift
12 DB push-up
12 alt DB reverse suitcase lunge
12 alt renegade row
Rest
*Suggested DB weight = 2 @ 50/35 or 40/25 or 30/15
Accessory:
3x max effort (8/10 RPE) barbell bicep curl @ 45/35 (:90 rest between sets)
Wednesday, October 2
Warm-up: 2 rounds - 8 bench press (light) + :30 easy jump rope + 8 supine toes-to-rig + :30/side couch stretch + 8/side scorpion stretch + :30 banded pull-apart
Strength:
Every :90 x8 (12:00) -
5-5-5-3-3-3-3-3
Bench press (start light and build to challenging triple if possible)
WOD:
20:00 AMRAP -
200 meter run
Max unbroken double under or single under
200 meter run
Max unbroken toes-to-bar or knees-to-elbow
*Score is total reps (jump rope + toes-to-bar)
Accessory:
Tabata Copenhagen plank, 4x/side
https://youtube.com/shorts/Rwap0_j5i5A?si=comd11N3q2__waUm
Thursday, October 3
Warm-up: 15:00 AMRAP (steady) - 3-5 back squat (start w/ empty barbell + build toward 75% 1RM) + 8 banded good morning + :20 easy bike + :20 couch stretch/side
Strength:
9:00 EMOM -
3 back squat (no heavier than 75% 1RM)
WOD:
In 17:00, complete the following for total bike cals -
1:00 bike cals
1:00 rest
2:00 bike cals
2:00 rest
3:00 bike cals
3:00 rest
2:00 bike cals
2:00 rest
1:00 bike cals
Accessory:
Accumulate 60-100 alt banded side step (30-50/side)
Friday, October 4
Warm-up: 2 rounds - 3 snatch pull + 3 snatch high pull + 5 muscle snatch + 5 OHS (empty barbell) + 8 crossover 90-90 w/ press + :30 KB hamstring stretch from box
https://youtu.be/zsmrydXhezo?si=F1eQGJkgtQi6R6-p
https://youtu.be/nsokWQIpX6k?si=EM5kTrDZCfciIlpX
Strength:
In 12:00, complete the following (:10 rest between singles, :90 rest between sets) -
5-4-3-2-1
Power snatch or squat snatch (athlete’s choice)
*Build to moderately heavy single (7/10 RPE) or stay light to dial in on form
Partner WOD:
20 rounds for time (you go, I go) -
8 alt DB snatch @ 50/35 or 40/25 or 30/15
6 lateral burpee over DB (scale to up downs)
Accessory:
Accumulate 1:00/side banded shoulder stretch
https://youtu.be/4mL9mVK_CTk?si=YTLTK4Wbx0ZXvbvr
Saturday, October 5
Warm-up: 2:00 easy row (1x) directly into 2 rounds - 12 alt plank-up + 10 alt shoulder taps (or weight shifts) from handstand or plank + 8 deadlift (light) + 6 broad jump + :30 chest opening stretch
Strength:
12:00 EMOM -
3-5 deadlift, warming up to WOD weight
:30-:45 handstand push-up or HSPU progression work
:30-:45 barbell ab rollout
Rest
WOD:
“Christine”
3 rounds for time -
500 meter row
12 deadlift @ BW (scale to ¾ BW or ½ BW)
21 box jump @ 24/20 in (scale to lower surface jumps or plate hops)
*Expected times for Christine - beginner 15-20 mins; intermediate 12-14 mins; advanced 9-11 mins; elite < 8 mins
Accessory:
5:00-10:00 work on handstand walks OR
6:00 AMRAP - Max effort sit-ups, weighted if possible
Monday, September 23 - Saturday, September 28
Monday, September 23
Warm-up: 2 rounds - 12 alt scorpion stretch + 10 banded snow angel + 8 push-up to pike + 6/side KB bottoms up press (light) + 4 power clean (light) + :30 easy jump rope
Strength:
In 16:00, complete 5 rounds of the following (:60 rest between rounds) -
10-8-6-4-2
Handstand push-up (add deficit if proficient) or HSPU variation
OR
20-16-12-8-4 traditional push-up
*3-5 power cleans after each set to get warm for WOD
WOD:
3 rounds for time (:60 rest between rounds) -
30 double under or 60 singles
3 power clean
20 double under or 40 singles
2 power clean
10 double under or 20 singles
1 power clean
*Power clean weight should be challenging, but no heavier than 80% 1RM
Accessory:
3x 21-series bicep curl @ 45/35 (:60 rest)
https://youtu.be/tdbHeBu8yQg?si=tVyGqmsxHL30NKhK
Tuesday, September 24
Warm-up: 2:00 easy row or ski (1x) directly into 8-6-4-2 wall ball thruster + bench press (start w/ empty barbell and build to 70% 1RM) + thoracic rotation/side from runners lunge + pvc pass through
Strength:
Every :90 x8 (12:00) -
3-5 bench press (70% 1RM) + 3-5 strict pull-up
*Complete both movements in :90 interval then rest
WOD:
Every 3:30 until you hit 100 wall ball (scale to 75) -
400 meter row or ski
1 hard effort unbroken wall ball set (20/14 or 14/10 or 10/6)
*Rest in the remaining time once you set wall ball down
Accessory:
3x10/side banded side lying open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=y2pBjXSTKmQoQtkI
Wednesday, September 25
Warm-up: 3 rounds - 4/side KB kickstand deadlift (2 @ light weight) + 6 alt reverse Samson + 8 supine toes-to-rig + 10 alt hamstring scoop + 12 plate lat pull-over (light) https://youtube.com/shorts/R3I2Ku3AgrI?si=m2liVF58QgiImQzK
Strength:
In 12:00, complete 3 rounds (:90 rest between rounds) -
8-10/side KB kickstand deadlift (2 @ 70/53 or 53/35 or 35/20) https://youtu.be/xRyr9JvKFPU?si=loBpxEFWL8YRp_Hl
8-10/side KB north to south plank (light/moderate weight) https://youtube.com/shorts/oMwvhc5bpE8?si=y8cyOnz5jc9hGzdk
WOD:
18:00 EMOM -
15/12 cal bike (scale to 12/9 or 9/6)
15 toes-to-bar, knees-to-elbow, or v-ups (scale to 10-12)
Rest
*Scale as needed - athlete should work :45 / round
Accessory:
3x :30 deadbug w/ med ball
https://youtu.be/O9HDR_kKfmg?feature=shared
Thursday, September 26
Warm-up: 6-4-2 clean pull + high clean pull + muscle clean + alt front rack lunge + push jerk (start w/ empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side
WOD:
30:00 EMOM (suggested barbell weight = 135/95 or 95/65 or 65/45)
8 hang power clean
12 lateral burpee over barbell (scale to 8 burpees or up-downs)
8 alt front rack lunge
12 sit-up (weighted if possible)
8 push jerk
Rest
*Take barbell from ground for all lifts if possible
Accessory:
3x10 cable face pulls, :01 pause in back position @ moderate weight
Friday, September 27
Warm-up: 6-5-4 bootstrapper + back squat (light) + side plank rotation/side + alt quad stretch + banded cat cow + :30 glute bridge march https://youtu.be/OMc5f_JUDUU?si=jMm45qomuP8L6NJQ
https://youtu.be/msfdrPWJ-9o?si=fBJmuiLdGvkD4n6v
Strength:
In 10:00, complete the following (2:00 rest between tabata sets) -
Tabata banded glute bridge - 8 rounds https://youtu.be/Zr2RLjIjCN0?si=lA0jgy_qfFZQea_y
Tabata side plank Powell raise (light) - 8 rounds (4/side) https://youtu.be/St8yphctfwc?si=L8Tk8TARXkoAhx0O
WOD:
Every 2:00 x10 (20:00) -
Back squat (start light and build to moderate/heavy single if possible)
10-9-8-7-6-5-4-3-2-1
Accessory:
6:00 EMOM -
:30-:45 straddle stretch w/ alternating reach https://youtu.be/qiB4GTWlQjo?si=sxAc9Jx0RTeBQupt
:30-:45 pvc lat stretch on bench https://youtu.be/4K9VrVIX93w?si=tQ5pLTcOYkWwi8Fo
:30-:45 alternating upward to downward dog https://youtube.com/shorts/t-oXsFuZGyo?si=DUwOz84OtkTh_r4d
Saturday, September 28
Warm-up: 200 m easy jog (1x) directly into 5-4-3 dip from bench + kip swing + 1-arm ring row/side + :30 figure-4 stretch + :30 banded good morning + :30 Superman hold
Strength:
12:00 EMOM -
:30-:45 hollow rock
:30-:45 alt heel reaches https://youtube.com/shorts/cW441ry6ntQ?si=g5dpMNdacH5diwyW
:30-:45 banded row from Superman position https://youtu.be/5xQRtwy9Sj4?si=ziqNoCkcYYwpyeHY
Rest
WOD:
For time -
9-7-5-3-1
Bar muscle-up OR
18-14-10-6-2
Pull-up or pull variation
*200 meter run after each round
Accessory
Choose from the following (rest as needed) -
3x max distance handstand walk
3x :30 alternating weight shift from handstand
3x :45-:60 plank, weighted if possible
Monday, September 16 - Saturday, September 21
Monday, September 16
Warm-up: 1:00 easy row (1x) directly into 8-7-6-5 power clean (start w/ empty barbell + build to Strength weight) + dips from bench + ring row (:01 pause @ top) + air squat (:03 pause @ bottom)
Strength:
In 15:00, superset x5 (:60 rest between supersets) -
5-4-3-2-1 Power clean @ BW, ¾ BW, or ½ BW (:10 rest b/t singles)
Max unbroken set (1x) - dips from rings, dip handles, or bench
WOD:
For time -
“Jackie”
1,000 meter row
50 thruster (45/35)
30 pull-up or ring row
Accessory:
3x10-15 plate bent over row @ moderate weight
https://youtu.be/DrnJ1mesSPw?si=l4H-FsLUcdZXdiO8
Tuesday, September 17
Warm-up: 2 rounds - 10 alt reverse Samson + 8 barbell hip thrust (light) + 6/side banded RDL + 4 inch worm w/ push-up + :30 easy jump rope + :30 easy bike
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
6/side single leg KB RDL (53/35 or 35/20 or 25/15)
12 barbell hip thrust (135/95 or 95/65 or 65/45)
18 alt goblet lunge (53/35 or 35/20 or 25/15)
WOD:
Every 3:00 x6 (18:00) -
Set 1 and 4: 400 meter run
Set 2 and 5: 100 double under or 200 singles
Set 3 and 6: 30/24 calorie bike
*Scale reps as needed to assure :60 rest / round
Accessory:
1:00/side figure-4 stretch on wall + 1:00/side couch stretch on incline bench
https://youtube.com/shorts/_i2T5588s1M?si=aRFqFJvLLMtw0sS7
https://youtu.be/IQxEUd-pqSs?si=gijjsihtYZy7RfFm
Wednesday, September 18
Warm-up: 8-6-4 deadlift (light) + alt box step-up + burpee broad jump + supine toes-to-rig + alt toe touch from plank + thoracic rotation/side from runners lunge + alt pistol squat to bench
WOD:
30:00 EMOM -
14 alt pistol squat
7 burpee box jump or burpee alt step-up (24/20 in)
14 deadlift (135/95 or 95/65)
7 burpee box jump-over or burpee alt step-over
14 toes-to-bar, knees-to-elbow, or v-ups
Rest
*Aim to complete reps in under :45; scale as needed
Accessory:
3x max effort Sorenson hold (rest 2:00 once you break)
Thursday, September 19
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + scorpion stretch/side + :30 banded good morning
Strength:
Every :90 x8 (12:00) - build to moderate complex (all 4 reps should be unbroken) -
1 snatch grip deadlift
1 high hang power snatch
1 low hang power snatch
1 power snatch
WOD:
For time -
30 alt DB snatch https://youtu.be/Gpw5TLxtF1A?si=djQnjQA5U7MzzTrJ
30 alt DB hang clean and jerk https://youtu.be/ee0hJzll6wM?si=9An1ryuPlBIbHfOm
*Suggested DB weight for both movements = 50/35 or 40/25 or 30/15
Accessory:
Accumulate 30-50 prone T raises, :01 pause @ top https://youtu.be/3GJoiYUYwr0?si=npDNLs5-8INUMx2Q
Friday, September 20
Warm-up: 200 meter easy jog (1x) directly into 8-6-4 pvc pass through + alt hamstring scoop + back squat (start w/ empty barbell and build to WOD weight) + DB bench press (2 @ light weight) + kip swing + :30 easy jump rope
Strength:
Every 2:00 x6 (12:00) -
12-10-8-6-4-4
DB bench press (start light and build to heavy set of 4 if possible)
WOD:
For time (20:00 cap) -
800 meter run (scale to 400)
40 double under or 80 singles
20 back squat (135/95 or 95/65 or 65/45)
10 bar muscle-up or pull variation
-2:00 rest-
10 bar muscle-up or pull variation
20 back squat (135/95 or 95/65 or 65/45)
40 double under or 80 singles
800 meter run (scale to 400)
Accessory:
Accumulate 1:00/side banded lat stretch
Accumulate 1:00 straddle stretch sequence (:05 hold in each position)
https://youtu.be/0YEZbzoj2ts?si=uPdd5mXku-hciemU
Saturday, September 21
Warm-up: 3 rounds - 12 alt plank-up + 10 alt thoracic reach from low squat + 8 muscle clean (light) + 6 alt front rack elbow punch + :30 easy row or ski https://youtu.be/3CcSy1ZqQ40?si=LRoaRHxHpowUfs6z
Strength:
12:00 EMOM -
Max distance unbroken handstand walk, :30 handstand hold (shift weight if possible), or :30-:45 challenging plank
3-5 power clean, getting warm for WOD
Rest
WOD:
In 20:00, complete the following @ steady pace (high focus on power clean form) -
3,000 meter row or ski (scale to 1,500)
Every 2:00, starting @ 0:00 - 1 power clean (195/135 or 135/95 or 95/65)
Accessory:
Tabata push-up