500 Meters Run

Warm Up

5 inchworms with a push-up

10 K.Bell Deadlifts

10 Jumping Pull-ups

Skill

Handstand Intro

WOD

Tabata Couplet

Sumo  Deadlift High Pull

Push Ups

Recovery

Band Stretch Lats

Band Stretch Back

R0w 500 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Bar Back Squat

15 Reps   Sit Ups

WOD

5 reps at 135

5 reps at 145

5 reps at 155

5 reps at 165

5 reps at 175

20 Reps at 115

Recovery

Foam Roll Quads

Pigeon Pose

Run 500 Meters

Warm Up

3 Rounds

10 Box Jump

10 Push Press

10 Sump Deadlift High Pull

Skill

Med Ball Clean

WOD

4 Rounds

2 Power Cleans / 1 Jerk -repeat 6 times

200 Meter Run

Recovery

Hamstrings – Barbell Roll

Run 400 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Deadlift

10 Reps  GHD Sit Ups

WOD

5 reps at 105

5 reps at 115

5 reps at 135

5 reps at 155

20 reps at 115

Recovery

Foam Roll Quads

Pigeon Pose

400 Meters Run

Warm Up

10 Hanging Knee Tucks

10 Deadlift

10 Ring Row

WOD

5 Rounds

7 Pull Ups

10 Deadlift ( 115 )

Recovery

Foam Roll the Lats and Back

Lacrosse Ball Hips in Figure Four

WU

Row 250

3 Rounds

10 Pass Thru

10 Push Ups

10 Lunges

WOD

500 Meter Row

40 Squats

30 Sit-ups

20 Push Ups

10 Jumping Pull-ups

Recovery

Doorway Stretch

Couch Stretch

Air Squat

Sit Ups

Push Ups

Pull Ups

Deadlift

Wall Ball

Walking Lunges

Kettlebell Swings

Sumo-Deadlift High Pull

Power Cleans

Run

Box Jump

Mobility 

Doorway Stretch

Quad Stretch on Wall

Foam Roll the Lats

Lacrosse Ball the Hips

Pigeon Pose

Foam Roll the Quads

Banded Stretch

Band Stretch Shoulders

PNF / Barbell Roll Hamstrings

Warm Up

3 rounds:

500 m Run

10 Jumping Pull Ups

10 Kettlebell Swings

10 Lunges

WOD

5 Rounds:

15 Pull ups

20 Box Jump (24”/20”)

25 Kettlebell Swings (53/35)

3 Rounds  

Warm Up

10 Pass Through

10 Push Ups

10 Lunges

Skill

Strict Press –

WOD ( Time cap is 10 minutes )

500 Meter Row

40 Squats

30 Sit Ups

20 Push Ups

10 Jumping Pull Ups

Recovery ( 5 minutes ) 

Doorway Stretch

Couch Stretch

42-30-18 reps for time of:
GHD sit-ups
Dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The midline stabilization and lower-body fatigue created by the GHD sit-ups will make the dumbbell shoulder-to-overheads more challenging, so manage your reps accordingly. The loading for the dumbbells should be moderate, but expect it to feel heavier than you want following the GHD. You should be able to perform consistent sets of 10 reps.