Warm-up:

4 mins of-

5-1 Inchworm Push-ups

Burpee broad jump

3 Wall walks

Bear Crawl

Skill/Strength:

5x5 Strict Pull-up

Strict Dip

WOD:

4 rounds for time:

400m run

30 Pull-ups

20 Push-ups

*25 min cap

Mobility:

Lat lax

Pec art

Calf lax

Warm-up:

Sprint Relay

Squat Therapy 

Skill/Strength:

8x3 Back Squat

WOD:

For time:

40 Cal Bike

300’ Walking Lunge

20 Back Squat (50% from the floor) 

Mobility:

Circle Up

Warm Up:

Musical Med Balls

WOD:

In teams of 3-

800m run (as a team)

100 T2B

800m run (as a team)

200 Burpees

800m run (as a team)

300 KB swings (53/35)

Mobility:

Circle Up

Warm-up:

50 Jumping Jacks

Countdown burpees

Hollow/Extended

Strict Press BD

Strength:

3x10 

Strict Press

Strict Pull-up

WOD:

10min AMRAP

RX:

10 handstand push-ups

15 front rack lunges (135/95)

Scaled:

10 push-ups

15 front rack lunges (95/65)

Mobility:

Lat band

Pec band

Banded couch

Warm-up:

Thunderstruck

Calf Pole

“Annie 2.0”

50,40,30,20,10:

Double Unders 

Sit-ups

EMOM 5 burpees

Cashout:

3 Rounds-

Max hang on bar

Max hold on rings

Mobility:

Calf Smash

Quad/Hip Lax

DD/Cobra

Warm-up:

Sprint Relay

Front rack mobility

WOD:

7 min AMRAP:

20 Cal row

10 Dips

10 T2B 

Rest 3 mins, then:

10 mins to find

3RM Thruster

Cashout:

Sally

Mobility:

Airplane crash 

Shoulder Lax

Glute Lax

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, di...

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