DROMS
Foam Roller
PVC stretch
floor stretch

EMON for 8 mins
5x snatch grip deadlifts (115)

For time:
10 power snatch
20 pull ups
30 box jumps
40 KB swings
30 box jumps
20 pull ups
10 power snatch


25 sit-ups
20 GHD sit-ups
15 push ups

DROM
500m row

5 walkouts
10 spiderman lunges
10 iron cross
10 scorpions
10 hip circle
10 hip pop ups
10 fire hydrants

3 rounds
10 squats
10 shoulder pass through
10 OHS

4 rounds
12 power clean (75)
12 front squats
12 push press

DROM

Rotating
3-2-1-2-3
Squats
Push ups
Sit ups
KB swings ( 25)

5 min EMOM
Double unders

10 rounds:
Pull ups

Rotating
3-2-1-2-3
Squats
Push ups
Sit ups
KB swings (35)

Team WOD
Row
Jumping squats
Box jumps
Sit ups
Alter lunges
SDLHP 35
Rest

Foam Roller
DROM
2 rounds:
5 walkouts
10 ironcross
10 scorpians
10 OHS
10 Shoulder pass through
spiderman lunges
hip pop ups
fire hydrants

practice muscle ups/du

4 min row/3 min DU
2 min row/30 sec rest
1 min row/3 min DU
2 min row/30 sec rest
4 min row/3 min DU

20-15-10
KB snatch (35)
TTB

DROM
5 walkouts
10 ironcross
10 scorpions
10 shoulder pass through
10 OHS
10 hip pop ups
10 spiderman lunges
10 jump tucks

practice pull ups and TTB


3 rounds:
1 min row
1 min sit-ups
1 min SDHP
1 min TTB
1 min rest