Active Recovery

AMRAP 26 with a partner:
30 Hang Power Cleans (135, 95)
60 Calorie Row
120 Double Unders (240 single unders)
*One person works. Split as desired.

Strength

Push Press 6x3 @65-70% of Friday, 2/8

WOD

8RFT
10 Pull Ups
10 Push Ups
10 Abmat Sit Ups
10 Air Squats
*20 min time cap

Strength
Back Squat 5x5
moderate weight

CFL/Newbs: TnG Deadlift 3x3, building to metcon weight. Rest 90s

Metcon
EMOM 10
ODD minutes: 10 Deadlifts (225,155)

Strength

Sumo Deadlift
8x3 @75% every 60-90sec

CFL/Newbs: 8x3 Conventional Deadlift @75% every 60-90sec

WOD

For Time:
21-15-9

Active Recovery

EMOM 30
Minute 1: 40s Plate Push (45,25)
Minute 2: 40s of DB Snatch (35,25)
Minute 3: 100 ft Heavy Farmer's Carry with Dumbbells
Minute 4: 40s of SDHP with KB (53,35)

Skill

5x6 Strict Pull Ups
Rest 2:00

CFL/Newbs
5x6 Ring Rows with feet on a box
Rest 2:00

WOD

5RFT
20 Push Ups

Strength

Sumo Deadlift: 1RM. 
Rest 2:00
*Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

CFL/Newbs:
3RM Conventional Deadlift

"STRONGMAN SATURDAY"

Part 1
5 rounds
-bent over BB row (pronated grip) x 20
-Zercher BB carry AHAP 25 ft and back

Part 2
:40 s max sandbag squats
100 ft backward sledpull AHAP
100 ft forward sledpull AHAP

Strength

Bench Press 1RM
Rest 2:00

CFL/Newbs: 5RM

*20 banded pull apart between each set

WOD

5 RFT
10 T2B (Knee Raises)

Strength

EMOM x 4
1 Power Clean + Jerk at 80%

E2MOM x 3
4 Back Squats @ 80%

WOD

2 RFT
25 Power Cleans (115,75)
25 Bar Facing Burpees