021014

Steve P.

Monday

Part A is for Levels:

Strength: A. Overhead Squat from a rack (12)

Build to a 5 Rep Max
(sub to Front Squat or Push Press depending on what your deficiency is)

WOD: 5 Rounds for time 

1 round for each year
5 Burpees (P/F: Jump & Touch)
10 Toes to Bar (Fitness: Sit Ups or Hanging Knee Raises)
15 Wall Ball (10'/9' - men/women 20/14 - Open Standards - or scale weight)
20 Box Jumps (Fitness: Step Up - P: Open Standards - can still be step down if you want)

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Level 1

Pre-Skill: Structural Pull Ups

5-7 reps 40x1 for 3 sets- rotate back & forth

Skill Builder/Strength: Front Squat
Sets of 8 reps 30x1

WOD: 3 rounds

1 min per round Rest 1 min after all 3 rounds are completed
KB Goblet Squats
Jumping Pull Ups
Burpees

Tuesday

All Levels

Pre Struc: 4 Sets of A

A1. Hang Squat Clean 7 reps
Rest 20 seconds, then
A2. All Muscle Up Progressions 5 reps at your level
Rest 1 min before returning to A1.

B. Max L-Sit Hold: Total of 3 combined attempts

WOD: 1 min per station (3 stations total) - 2x through No Rest period.

(start at your worst station) 

Fitness:
KB Goblet Squat
Jumping Pull Ups (can upscale to pull ups)/No standing around! Let’s keep moving on this!
Burpees

Performance:
Hang Power Cleans (about 2/3 - 3/4 of what you did for A - but doesn't have to be exact - keep moving more than not!)
Pull Ups 
Burpee 

Post results to comments.