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Warm-up/Mobility dynamic warm up banded hip distractions   Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay

Warm-Up/Mobility limber 11   Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 –

Warm-up/mobility joints poles 10’s hip distractions   Strength/Skill Emom x 10 2 clean and jerks   Emom x 5 3 clean pulls @105%+   Open

Warm-Up 10’s   Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee

Warm-up/Mobility Dynamic warm up /10’s   Metcon Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 5 Burpees + 15 Dumbbell

Warm-up/ mobility: Joints/poles/10s thoracic opener with roller Metcon Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted: Row 500 Meters/run 400

Strength/Skill Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps @ 20X1 (all loads at 5-10% heavier than last time)  

Metcon Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters/Run 400 15 Burpees/ adv: burpee box jump overs 20 Walking Lunges

Warmup/Mobility Limber11   Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4

Warm-up/Mobility joints/ poles/ 10s thoracic spine opener (roller)   Strength/Skill Emomx9… 10 death marches (20×1) 30 banded push downs 5 db curls palms up/5 db