Monday

MOBILITY
Hip/IT Band

CONDITIONING
"Bear Complex"
5 Rounds for time,
7 Unbroken Sets of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(95/65)

Tuesday

MOBILITY
Calf/ankle

STRENGTH
400m Farmer Carry

CONDITIONING
"Triple 1"
For time:
1000m Row
100 Double-Unders
1 Mile Run

Wednesday

MOBILITY
Hamstrings

SKILL
Max Height Box Jump

CONDITIONING
"Stockholm"
12 min AMRAP:
10 KB Russian Swings (70/53)
10 Box Jumps (24/20)
2 Pike Handstand Walks around Box

Thursday

MOBILITY
Shoulder

CONDITIONING
"Plate Gone Bad"
3 Rounds for reps, 1 min at each station:
Plate Ground-to-Overhead (45/25)
Overhead Plate Lunges
Burpee Plate Hops
Butterfly Sit-Ups
Plank
Rest

Friday

CONDITIONING
"Griff"
For time:
800m Run
400m Run backwards
800m Run
400m Run backwards

Saturday

Community Day WOD
"Fight Gone Bad"