Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5×5 @ 65% (Light weight) WOD: AMRAP 20 minutes: 200m Run 15 Wall balls 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 10 PVC pass throughs, 20 jumping squats, 10 jumping pull-ups, 200m run Strength: Back Squat, deload Work – 5/5/5 @ 40/50/60% 1RM Slow tempo WOD: 3 Rounds for time 400m Run 20 Overhead Squats (65/45#) 10 Pullups Cooldown: 25 wtd situps, 20 wtd back extensions, roll out and stretch

Warmup:  ROM, dynamic stretches, 10 one-legged RDL, 15 press with PVC, 20 Kip Swings, 500m row WOD:  Open 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 more »