body weight bonanza

25 chest to ground pushups

100 walking lunges

100 military sit ups (frog style)

100 ft. bear crawl

25 chest to ground pushups

Clean, Jump, Swing

Spealler Warm-up

Dynamics:
Cat Scratchers
Pass throughs
Bergerner Warm-up with PVC (as a group)

WOD: 3 RFT
9 Hang Power Clean 155/115
12 Box Jumps 24″/20″
15 KB Swings 2/1.5 pood

Lifting Heavy Things

Spealler Warm-up

Dynamics: x1
40 Sit-ups (frog/triangle style)
30 push-ups (strict)
20 squats
10 pull-ups
Then - PVC mechanics of lifts

Max Effort (ME) - Deadlift
(5,5)5,5,5
2 warm up sets of 5 then try to find a new 5 rep max PR

Dynamic Effort (DE) - Box Squat
(2,2)2,2,2,2,2
For Dynamic Effort lifts you will complete 2 warm-ups rounds of each movement and then 5 rounds of STRONG and POWERFUL squats to a box (increasing load properly each lift)
rotating through with just enough time to change weight as needed.

Lift, Sprint, Jump

Dynamics: Spealler Warm-up/then light weight deadlifts

SWOD: 3x3 Deadlift (Heavy 3 Set/Rep)

WOD:
Lift things/sprint/Jump over things

TGIF!

FOR TIME
100 sit-ups (triangle style if possible./ Military style if not)
100 Mountain Climbers
100 pushups
100 Mountain Climbers
100 sit-ups

Run up swing and jump

Mobility:
Shoulder Reset
OH Stretch
Couch Stretch
Hamstring Stretch
Prone Press

Dyanmics x2
OH Squat x10
Double Unders x15 (30 singles)
Push-ups x15
Mountain climbers x20 (10/leg)
Triangle sit-ups x20

WOD: 3RFT
400 m run
5 Muscle ups (15 pullups/15 dips)
15 KB swings (55/35)
30 Jumping Squats

Push, Pull, Run

Mobility: OH Stretch/Calf Stretch/Bulgarian squat
Dynamics: x2
15 DU (30 singles - Jump Rope)
15 Up-Downs (burpees without the push up or the jump)
15 Knees 2 Elbows (K2E)

Mechanics Review: Push Press/SDHP

SWOD:
3x3 - Push Press
(2 warm up sets then 3 working sets at 80-85% of 1Rm)

WOD: 3min AMRAP x 3, with 1 minute rest
10 Push Press (75/45)
10 SDHP (75/45)
100 ft sprint. 

Refreshed and renewed

Mobility: Squat Mechanics review (mechanics/consistency/intensity review)
Dynamics: 8 med ball tosses x 2
(OH toss/side rotation toss/chest toss/sit up toss)


WOD: For Time (Task priority)
100 Flutter kicks (each leg is 1 rep)
100 mountain climbers (each leg is a rep)
50 supermans
50 push-ups
25 DB Hang Squat Clean (scaled to Power Clean)