Warm up

2 minute emom of 10 nose breathing one nostril recovering burpees

Rest 1 minute

2 minute emom of 14 nose breathing one nostril recovering burpees

Rest 1 minute

2 minute emom of 10 nose breathing one nostril recovering burpees

Rest 1 minute

2 minute emom of 16 nose breathing one nostril recovering burpees

Mobility

A) partner 12k row

Switch every 4 minutes. During 4 min rest period athlete must do 40 double unders and 15 reverse hypers. Don’t add to this it’s just active recovery to get us to recover while moving.

B) class

C) 5 x

1 min d ball bear hug 100/70 + 50′ hsw

Rest 2-3 minutes between sets. Use the rest to let heart rate get back under control and your midline to fully recover. Don’t start new sets breathing hard

D) weakness

Warm up

Same as yesterday

A) 21-15-9

Strict HSPU

Front Squat 225/155

BF Burpee

*add a mat to make this easier if your sets are smaller than 7. 14 min cap.

B) 4 rounds

Run 400 m

Sled push 50 yards

20 push Press 95/65

Rest 3 min

Use whatever weight scares you a little and doesn’t allow you to crush the run. Feel free to adjust the weight up or down. Max length on the round should be 5 min.

C) class metcon(last priority)

Accessory

4×8-12 single leg bridge ups

4×40′ banded side walks

4×20 hip ext with alternating twist at the top

Warm up:

Chill Row 4 min + 4 x :20 sprint/40 chill

Mobilize

A) class

B) FOR TIME(30 min cap)

<1 min x 10 rounds

12/9 cal bike + 10 ghd

Rest as needed to complete both movements inside a 1 min or less window.

Time is the the point at which you start the first round until your final ghd on your last round.

C) emom until failure

Even: 5 deadlifts 365/265

Odd: 2 Burpee muscle up*

Add 1 Burpee mu every round(2 rounds for girls) until failure. If you don’t have muscle ups start with 4 Burpee chest to bar and add 1 rep each round. Score last completed minute.