Warm Up
Rowling Game
+
Empty Bar Warm Up

Mobility
High Box Pigeon Pose + High Box Ankle Stretch
Deadlift movement prep

WOD
3RFT
500m Row
12 Deadlift 185/125
21 Box Jumps 24/20

Warm Up
1 minute of active superman 
+
5 good morning
5 back squat
5 elbo rotations

1 minute of active sampson
+
5 strict press
5 deadlift
5 front squat

1 minute of push up to down dog
+
5 deadlifts
5 hang power cleans
5 power cleans

Mobility
Wrist Stretches

Strength
Build to a 1RM Power Clean

WOD
21 Lateral Burpee over bar
21 Power Cleans 135/95
21 Lateral Burpee over bar

PARTNER DAY! Bring your Mi5 Games teammate to class today!

Warm Up
General Dynamic Flex
Junkyard Dogs
Med Ball partner series

Activation
In 3 minutes complete max HS hold
in 3 minutes complete max hang hold

WOD
Teams of 2
RX
120 Double Under, relay
120 C2B pull ups, must be done in sets of 15 
120 Hang Power Snatch, must be done in sets of 15
120 Double Under, relay

Scaled
120 Single Under, relay
120 Jumping C2B pull ups, must be done in sets of 15
120 Hang power Snatch 55/45
120 Single Under, relay

Warm Up
200m Run
Line Drills

Mobility
Elevated Pigeon Pose + Ankle Stretch

Strength
Back Squat -Deload Week
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Of your 90%

WOD
For Time
18-15-12-9-6-3
Cal Row
​Strict Press 75/55

Warm Up
Assault Bike Intervals + General Dynamic Flex

Activation
"Single Limb Day"
10-12 minutes working on
Single Leg Box Jumps
Turkish Get Ups
Single Arm DB bent over rows

WOD
AMRAP 18
18 Cal AB
15 Wall Ball
12 DB Snatch 50/35
9 T2B



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Warm Up
Runner's Warm Up

Mobility
Calves & Hamstrings

WOD
Fall 5k Run

Warm Up
200m Run
Line Drills

Mobility
Couch Stretch

Strength
Deload Week
A. Front Squat
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Of your 90%

WOD
Every 1:30 min for 10 sets
4 strict pull up
8 push up
12 KBS 72/53