**Monday - February 10th**

Strength:

5 rounds on a 2 minute clock:

5 back squat 80%

*Use the time between rounds to mobilize.

WOD:

“Diane”

For time:

21-15-9

Deadlift 225/155#

Handstand pushup

*Last programmed May 10th, 2019.

Post WOD:

5 rounds, not for time but within 10 minutes:

30 seconds barbell horizontal pullup (controlled and focused on positions)

10-15 V-up/lemon squeeze (must be a smooth continuous set)

**Tuesday - February 11th**

Skill:

Every 2 minutes for 20 minutes:

3 low hang clean

WOD:

10 minute AMRAP:

50 double under (100 single under, 60 second)

15 toes to bar

50 double under

15 chest to bar

Post WOD:

3 rounds, rest 2 minutes between:

10 lunge to curl and press dumbbells

5 nordic hamstring lower/raise (control your descent)

**Wednesday - February 12th**

Strength:

5 superset rounds on a 3 minute clock:

3 back squat 80%

Ring row maximal set

*Use the time between rounds to mobilize.

Intervals:

Complete each effort on a 2 minute cycle:

2 rounds:

10/7 cal ski

10/7 cal row

10/7 cal bike

*Less than 30 sec of work!

2 rounds:

20/15 cal ski

20/15 cal row

20/15 cal bike

*Less than 60 second of work!

**Scale calories as needed.

Cooldown:

2 minute quad roll (each side)

20 situp and reach across

**Thursday - February 13th**

Skill:

Every 2 minutes for 20 minutes:

1 high hang

1 mid thigh

1 low hang

WOD:

4 rounds for time: *10 min cap

20 abmat situp

10 thruster 115/80#

Post WOD:

10 minutes to teach archer pullups/sliding pullups

**Friday - February 14th**

Strength:

5 superset rounds on a 3 minute clock:

1 back squat 90%

Supinated grip ring row (max reps)

*Use the time between rounds to mobilize.

WOD:

3 rounds:

21/16 calorie concept 2 (pick your poison)

15 kettlebell swing 70/53#

9 strict ring dip

Post WOD:

5 sets not for time:

10 step up (set a box that is at or above the midway point between your knee and hip, this should feel like an aggressive step)

*Add load if you feel comfortable with your positions and pattern.

**Saturday - February 15th**

Partner WOD:

25 minute AMRAP:

100 wallball shot 20/14# at 10/9’

75 dumbbell hang power clean 50/35# (sets of 5 per arm)

50 burpee

25 muscle up (2x pullup)