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If you are competing in the Throwdown this weekend then tomorrow will be a REST DAY A1. Seated press APRE6 A2. Box step-up 4×8/side For time: 75 KB swings, 150 Air squats, 75 KB swings

Warmup: Double under practice Foam roll Mobility session WOD: 2 rounds: 60 on/60 off push press with dumbbells rowing box jumps or step ups pullups / ring rows double unders

3 Position Clean and jerk 10-8-6-4-2 Power clean Muscle-ups

Warmup: Foam roll posterior chain Lacrosse ball scapula/lats Forearm wall slides Squat reaching of arms (focusing on thoracic extension) Lift: 5 rounds: 7 RDL 7 bent over rows WOD: 12 minute AMRAP: 10 deadlifts heavy sled pull forwards with grip through the legs 30 second plank

Alternating on the minute x12 minutes: 5-7 Weighted pull-ups, 8 Double Kettlebell Cleans 3 Rounds for time: 25 Cal row, 50 Double-unders, 25 Walking lunges/leg

Warmup: Double under practice Row technique- 10 minutes 7 way shoulder Skill Work: 2 groups: Group 1: Beat swing/pullups/ring rows Group 2: kettlebell arm bars turkish getups WOD: 8 minutes: 3 rounds: 10 wall balls 10 burpees 10 kb swings max meters on rower with whatever time is left!

Front squat APRE6 21-15-9 1 Arm DB Push-press /side, Shuttle run

Warmup: Double under practice Row technique – 10 minutes Lengths of gym: knee up, lunge lunges with elbow to ankle 10 swing and squats 30 second plank pushup protraction and retraction of scapula Lift: Reverse lunges out of the rack (back rack) WOD: 6 minute AMRAP: 10 kb swings 10

Dead-lift APRE6 4 sets: 10 Strict pull-ups, 20 Banded hip extensions, 10 Alternating DB row, 20 GHR

A1. Press APRE6 A2. RFESS with dumbbells 3×8/side AHAP 4 Rounds for time: 20 Wall-ball, 20 Cal row