Mobility:

Femur through the butt cheek

Strength:

Deadlift

5-5-5

WOD:

50-Double unders

10-Strict Pull-ups

40-Double unders

10-Strict Pull-ups

30-Double unders

10-Strict Pull-ups

20-Double unders

10-Strict Pull-ups

10-Double unders

10-Strict Pull-ups

Post weight and time to comments.

Mobility:

Samson Stretch

Strength:

Push Press

5-5-5

WOD:

5 Rounds for time of:

Max reps B/W Back Squats

15-Ring Dips

Post time and reps to comments.

Mobility:

"Fran" Specific

WOD:

"FRAN"

21-15-9

Thrusters (95/65)

Pull-ups

or

"Slick Rick"

Run 1 Mile

100 Burpees

Run 1 Mile

Post time to comments.

Mobility:

Hip Flexor Box Stretch

Strength:

Weighted Step-ups

10-10-10

WOD:

3 Rounds for time of:

200m Run

30 Wallball

200m Run

10 Burpee Box Jumps

Post time to comments.

Mobility:

Femur through butt

Calves

Strength:

Sits-ups and Back extensions

25-25-25

WOD:

21-18-15-12-9-6-3 rep rounds of:

Sumo Deadlift High-Pull (75/55)

Push Jerk (75/55)

Post time to comments.

Mobility:

Shoulder Rack

Strength:

Back Squats

5-5-5

WOD:

750m Row

21-Push-Ups

21-Pull-Ups

21-Ring Dips

500m Row

15-Push-Ups

15-Pull-Ups

15-Ring Dips

250m Row

9-Push-Ups

9-Pull-Ups

9-Ring Dips

Post weight and time to comments.

Mobility:

Load and Tension Hamstring/Glute

Skill/Strength:

Sott's Press

WOD:

"Tabata Something Else"

Post score to comments.

Mobility:

Glute work

Skill:

Broad Jump

5-5-5

WOD:

AMRAP in 20 min

5-Deadlifts (225/155)

10-Double Unders or 50 Singles

Post distance and rounds to comments.

Mobility:

"Bully" Shoulder Stretch

Strength:

Power Cleans

3-3-3

WOD:

"The Chief"

3-Power Cleans (135/95)

6-Push-ups

9-Air Squats

Max rounds in 3 minutes

Rest 1 Minute

Repeat cycle 5 times

Post weight and rounds to comments.

Mobility:

Shoulder extension

Skill:

Ring Dips

WOD:

40-Wallball

40-Box Jumps

250m Row

30-Wallball

30-Box Jumps

500m Row

20-Wallball

20-Box Jumps

500m Row

10-Wallball

10-Box Jumps

250m Row

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