Warm-up ALL: 2 rnd 100 Meter Farmer walk 10 Push ups 10 Single arm ring row (per side) 10 Single leg glute bridge (5 side) (https://youtu.be/3NXv0Nany-Q) GRUNT WORK ALL: Metcon (AMRAP - Rounds) 3 Stations 10 on/ 2 off A) For Distance 50 Meter KB loaded sled push 100 Meter Wheelbarrow walk * Load Kb from sled into wheelbarrow B) For reps  8 Bench press (tough weight) 2 Rope climb C) For rounds and reps 50 Ft Front rack Axle walk (165/115) (https://youtu.be/pbrfRjDNjls) 50 Ft S

Warm-up ALL: 9 Min Emom 1) 10 Band clamshell (per side) (https://youtu.be/QjKyGqrAaP4?t=12) 2) 10 plate tall kneeling to standing (https://youtu.be/2RjRg_nLx_U) 3) 10 Curtsy Lunge (per side) (https://youtu.be/djYGP6Av0NM) Structural Strength ALL: Metcon (No Measure) 15 Min of Quality work :40 Wallsit 10 Spanish squat (https://youtu.be/0upn6tdpT0Y) 8 RF elevated split squat (per side) (https://youtu.be/G0Mo2LF8uLU) 10 Quick Back squats (75-155 range) *Keep tension and think SP

Warm-up ALL: 7 Min Clock :30 min T spine Opener (https://youtu.be/ZgizI3OinXE) 10 Side plank rotation (per side) (https://youtu.be/eEojhtdzew0) 10 Band Overhead squat (PULL that band apart) (https://youtu.be/xMEF15uHfhM) 10 HARD pulls on skierg*LIFE group start workout after warmup Oly Lift OPEN: Snatch Complex (1 X 1) 12 Min to Find a TFT (tough for today) 3 P. Snatch 2 Overhead squat 1 Hang Squat Snatch Can be Singles or TNG style reps. Go into Overhead squat after 3rd P. S

Warm-up ALL: 3 Rounds 12 Seated band row 10 Single arm curl to press :20 Hollow hold :15 Bike Burst Gymnastics ALL: Pull up progressions (6 X 8-12) EMOM X 6 Option 1) 12-14 C2B (4-6 MU RX+) Option 2) 10-12 Butterfly PU Option 3) 8-10 Kipping Pull up Can alternate between options. Band up for those still building that strength Metcon ALL: Metcon (Calories) 4 Rounds for max Cals 4 Min on/ :90 rest 150 Foot shuttle sprint 60 Double under/120 single 30 air squat 15 DB push press

Warm-up ALL: 2 Rounds 50 Ft Bear crawl 10 Scap Push up (on elbows) (https://youtu.be/NNISi_KYChE) 100 Ft Overhead plate carry (35/25) 10 No push up burpee Skill OPEN: Handstand walk  (3 X 3) 9 Min EMOM 1) 50 ft handstand walk 2) :40 plank 3) :40 Bike @ recovery pace RX+ Max distance in 1 min on walkTrack Distance walked in wodify LIFE: Metcon (No Measure) 9 Min Amrap 8 Barbell Z press (2121 Tempo) (https://youtu.be/UvhxqM6flOw) 2 Wall walk :30 Hollow hold * Modify wall walk t

Thank you!  to everyone that came out from some Toes to Bar and Tacos on Friday evening. Great job to ALL who took on 20.2 over the last couple days. If you have yet to get it done or want another crack at it you can come in anytime today to do that. PLEASE remember that you need to be finished and cleaned up by 4pm. We will work on updating the Intramural open leaderboard and  plan to have new standing to you by Thursday. We did hand out our first "Spirit" points this week.

CORE ALL : 10 Min Amrap: 20 hollow rocks 20 straight leg sit up (https://youtu.be/AT6zWvOI6_o) 20 Toe to bar/Toe to ring 20 Russian twist (per side) Barbell warmup ALL : 10-14 Min Coach Lead. Priming the Snatch. Even if you plan on doing Life track take this time to work with a PVP pipe or training bar Metcon OPEN : Metcon (AMRAP - Rounds) 20 Min EMOM Min 1) Row 16/12 Cals Min 2) 5 Hang Snatch + 5 OHS (115/75#) * *Life track: Min 2: 5 TNG deadlifts 10 air Squats **track cals

Warm-up ALL: 8 Min Emom 1) :35 on skierg 2) 8 Side plank Powell raise (per side) (https://youtu.be/eQflPl9LjWk) 3) :35 Row 4)10 Ring row - Tempo 2.2.2.2 *2.2.2.2. tempo= 2 count pull up. 2 count hold with rings at chest. 2 count lower back to extension. 2 count rest between reps Gymnastics OPEN: Metcon (No Measure) 12 Min to work on Gymnastics PULLING Option 1) Pull up- Strict/kipping/butterfly Option 2) Muscle up- Ring/bar Option 3) Rope climb Option 4) Pegboard *Spend this

Warm-up ALL : 2 rounds 50 ft bear crawl (https://youtu.be/yAQsNL4wnHE) 12 Russian Kb swing (fast and aggressive hips) 6 pull up (kipping or strict) 12 hollow rocks :30 bike Clean work OPEN : Hang Power Clean  (1 X 2 ) 10 Min to build to a "heavy-ish" 2 rep Above knee and *track last weight LIFE : Metcon (No Measure) 15 min of booty work 10 Barbell hip bridge (https://youtu.be/pUdIL5x0fWg) 10 Sumo stance Good morning (https://youtu.be/iCoE-PruZqQ) 10 Back extensions (GHD machi

Warm-up ALL : 7 Min of work Row :40 :30 Reverse plank hold (https://youtu.be/hW4cbpEaVG0) 10 PVC overhead Squats Strength OPEN: Overhead Squat  (5 X 4) Every :90 X 5 4 Overhead Squat with 33X1 Tempo *60-70% of 1 Rm LIFE: Metcon (No Measure) 12 Min of Work 8 Single arm overhead walking lunge (per side) 8 Db pull over :20-:30 PVC Superman hold Metcon ALL: Metcon (Time) "Thrusting Annie" For time: 50-40-30-20-10 Thrusters (75/55) Sit ups Modification option For time 25-20-15-10-