Monday

coach will warm you up accordinglyA. Back Squat @30X1 - 5,3,1. Build, NO 1RM. Aim for ~90% consider the tempo more important than load this week. ~15 min
Partner WOD!
20 min AMRAP:
P1: complete -
10 DB PP (50/35#)
10 DB Lunge, same (suitcase pos.)
30 HRS
200m row
P2: rest
*warm up well for the squat if you plan to go heavy. If you aren't feeling great stick to triples.

Saturday

coach will warm you up accordinglyA1. Press - 4-3-2 reps
A2. Sumo stance KB RDL - 10 reps, heavy
X3 rest 30 sec
B1. sT2B - 5-7 reps
B2. 1A Plank Hold - 15 sec R/L on floor or ring
X3 rest 30 sec
C1. Beast Ball Ground to shoulder - 4 alt reps
C2. Side Plank - 20 sec R/L add DB for more intensity
X3 rest 30 sec
+
FT:
50 Cal Bike - all out effort!

Friday

coach will warm you up accordinglyA. Clean - 2 segmented clean grip DL (2 sec pause 1" off the floor + 1" below knee + @pockets) + 2 Hang Clean
~12-15 min , build as you are comfortable
+
5 Rounds:
12 Cal Row
12 Dual DB DL (35/20#)
12 Pull-Up
12 Dual DB Thruster (35/20#)
rest 2 min after each round
*aim for consistency between rounds. Score is the difference between fastest and slowest.

Friday

coach will warm you up accordinglyA. Clean - 5 TnG PC, build to a tough set in 10 min from blank bar. Rest as needed
B1. Pendlay Row - 8 reps, slight increase from last week
B2. Banded FR Monster Walk - 10 F / 10 B, slight increase from last week
X3 sets, rest 60 sec
+
18 min AMR:
15 BJSD (24/20")
12 S2OH (50/35k)
9 T2B

Monday

coach will warm you up accordinglyA. Back Squat @30X1- 6,6,6,6.
B1. Kipping Pull-Up/C2B/Bar MU Practice- 3-5 reps Banded or jumping. Choose the progression that suits your skill level. Focus on linking the kip reps under control.
B2. Candlesticks @3011- 6 reps
X3-4 sets, rest as needed
+
5 RFT:
1 GL Dual DB FRLunge step (35/20#)
8 Burpees over DB
1 GL Dual DB FR Lunge step
8 Dual DB Bent Row

Tuesday

coach will warm you up accordingly

A. CGBP @30x1 – [2.2] x 3, sm build.  each [.] is a 10 sec re-rack and pause.

B1. Seated Filly Press = KB held in FR while other arm Arnold Press w/ DB - @2111 - 5 reps R, then switch positions - 5 L

B2. Butterfly Practice – 10 Box Drill + 10 Mini-Butterfly

B3. E/O's – 10 R / 10 L

3-4 sets RAN

+

14 Min AMRAP:

21 Cal Row

14/10 Push-Up to a squeaky toy

7 C2B

Monday

coach will warm you up accordingly

A. Clean Complex – 1 Clean from Hi Hang (pockets) + 1 Clean from knees (below kneecap) + 1 PC (floor), sm build. 12 Min

B1. Pendlay Row – 10 reps, you choose keep it light (MOD = dual DB/KB bent row)

B2. 1A DB Hip Bridge Press – 8-10 R/L

B3. Double KB FR Monster Walk – 10 F/ 10 B

3-4 sets RAN

+

3 Min On / 1:00 min OFF x 4

6 HPC + S2OH (50/29k)

12 Burpee Over bar

12 Lunge-step

24 Air Squat

Saturday

SwolMate Sesh!
coach will warm you up accordingly
A1. Dual DB Bench Press @21X2 - 6-8 reps, rest 30 sec
A2. Prisoner Kneeling to standing - 20 alt reps 
X3 sets, rest 30 sec
B1. Dips - 10 reps, choose the variation that best suits your skill and strength, boxes/paralletes/matador/ring in that order.
rest 30 sec
B2. Toe to Ring - 6-8 reps - kip OK
X3 sets rest 30 sec
C1. Barbell 1L RDL @30X1 - 5 R/L, rest 30 sec
C2. Hollow Hold - 30 sec
X3 sets, rest 30 sec 
+
Bike 1 min
rest 2 min
Bike 1 min
*score each set for calories

Friday

coach will warm you up accordingly
A. Clean complex:
1 Hang Clean + 1 FS + 1 Thruster
 build to a heavy set in 12 min from blank bar. Rest as needed
+
20 min Partner WOD:
P1: Run 400m
P2: complete:
10 PP (40/24k)
10 burpee over bar

Wednesday

coach will warm you up accordinglyA1. 1L Dual DB RDL's @2011- 8 R/L
A2. Dead hang - 30 sec
A3. Candlesticks – 6-8 rep
Rest 2 mins b/t sets
+
FT:
Row 1k
25 DU
15 Db wt. sit-ups (35/20#)
Row 750m
50 DU
15 Db wt. sit-ups (35/20#)
Row 500m
75 DU
15 Db wt. sit-ups (35/20#)
Row 250m
100 DU
15 Db wt. sit-ups (35/20#)

Monday

coach will warm you up accordinglyA. Back squat - 10, 10, 10.
rest as needed, sm build each set.
B. Side Plank - AMR seconds R/L
rest as needed, one attempt.
C. Front Plank on elbows - AMR seconds, one attempt.
+
5 sets: individually timed
15 Goblet Squat (Red/Purp)
12 BJSD 24/20"
9 DB Ren Row (35/20#)
Rest 1 min
*score last round

Friday

coach will warm you up accordingly
A. Dubs practice - 10 min:
max reps unbroken X 2-3 attempts
+
6 sets: Upstairs
300m Ski / 15/12 Cal Bike /
20 GHD sit-ups (MOD = DB Wt. sit-ups 35/20#)
6 alt TGU (grn/yel)
rest 1 min between rounds. 
*Do NOT need to go faster for Rx this week. Alternate between bike and Ski doesn't matter where you start.
 

Thursday

coach will warm you up accordingly
10min AMR
20 Cal Row
20 jump lunges
30 DUBS / HRS
 
rest walk 5 mins
 
10min AMR
10 burpees
10 T2B
10 Air Squat
 
rest walk 5 mins
 
10min AMR:
200m run
10 Box Jump Overs (24”/20) clear the box
10 DB Push Press – Challenging wt. UNBROKEN