“Don’t Break”

Strength
4-4-4-4
-deadlift
*work up t 85% of 1RM and begin your sets of 4,… increase by 5# each set

WOD
14 min AMRAP
-10 unbroken front squats (135#,95#)
-10 unbroken pull ups
-10 unbroken Kettle bell swings (24kg,16kg)
*scale accordingly to work on UNBROKEN SETS of work

“SO dirty”

WOD
For time:
50 Box jump (24″,20″)
50 Jumping pull-ups
50 Kettlebell swings (24kg,16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45#,35#)
50 Back extensions
50 Wall ball shots (20#,14#)
50 Burpees
50 Double unders

“Wreck and Repair”

WOD
4 rounds (goal<12 min)
-15 burpee box jumps (24″,20″)
-10 alt overhead lunges (50#,35#) *single DB
*each round the lunges will be done all in the same arm, then the next round all in the other arm.

Coaches choice
-mobility