Today is a rest day, or come in for skill work or to make up a workout you missed.

Deadlift
3-3-3+ (70,80,90%)
10-10-10-10-10(@45%)
Met con
5 Turkish get ups
10 box jumps 24/20
15 wall balls 20/14
400m run
3 rounds for tim

Back squat

3-3-3+

 (70,80,90% of 1 rep max)

10-10-10-10-10

 (@45% of 1 rep max)

WOD

“Death by Burpees”

*Start with 1, Every minute on the minute, start the next round

(Example 321 go 1 burpee, 1 minute later 2 burpees, 1 minute later 3 burpees…etc)

Teams of two

 Stregnth

Squat Snatch
5-5-5
45%,55%,65% of 1 rep max

WOD

Front squat 135/95
100m farmer walk  50/40
(for farmer walk have a dumbbell in each hand, walk out the door to the right, turn around at first road and return to the box)

10-9-8-7-6-5-4-3-2-1
100m farmer walk between each round

Skill

800m Hill of Death run/then…

100m handstand walk (out the door to the right, turn around at the roadway and back)

*If you do not have your hand stand walk, walk what you can, wherever you land, just start again.

MetCon      

“Chipper”

100 Double Unders

90 Sit Ups

80 Jumping Lunges (40 each leg)

70 Sumo Dead lift High Pull (2p00d)

60 Box Jumps 24/20

50 Pull Ups

40 Wall Balls 20/14

30 Burpees

20 Knees to Elbow

10 Wall Walks

/For time

Today is a rest day, or come in for skill work or to make up a workout you missed.

HAPPY VALENTINES DAY!!!

Skill Work

Muscle up/pull up (or progression) and kipping practice

400m run for time (1 run max) (FULL OUT SPRINT PEOPLE!!!) 

Met Con

Heavy Deadlift 250/175

Toes to bar

Back Extentions

4-8-16

AMRAP in 15min

Strength 

Overhead Squats 

5-3-3-1-1+

MetCon

“Helen”

400m run

21 Kettle Bell Swings 1 1/2 poor (or 55 pound DB swings)

12 Pull ups

/3 rounds for time

Strength
Push press
5-5-5
65-75-85%
5×10@45%
Met-con
“Pace horse”
Teams of 4
125 Jumpropes
8 Box jumps
4 Turkish getups
8 ring push ups