0570:

WU: shoulder & hip mobility
STRENGTH: OHS 4X5 (20 minutes)
WOD: 5 RFT
• 15 squat cleans 95/65
• 15 pull ups
• 200 m run
G. Antlers: Strength: practice hang power snatch to 3rep overhead squat. Wod: 5 rounds 10 squat cleans and 3/6 or 9 pull ups 200 m run

0569:

WU: GET TO READY TO READY!
STRENGTH: N/A
WOD: 6 RFT use 1 KB for all.
• 2 TGU R-L
• Kb thrusters 5R-5L
• 15 SDHP (kb)
• 350m run
G.Antlers: 6R – TGU w/db or fist, db thruster, 10 sdhp, 200 m run

0568:

WU: 8min – 8 jumping ½ squats, 8 inchworms, 10 floor bridge with or without a plate on lap?
Strength: DL – 3 or 5 RM (20 minutes)
WOD: 8 minute AMRAP
• 8 GTO 75/53 (NO BARS DROPPED)
• 12 OTBB
G. ANTLERS: keep it light and OLE’ if you need to?

0567:

WU: 3.2.1Go! 10 rounds or 12 minutes – 10 Mt. Climbers, 8 V-Ups, 6 BB or# hang power clean to press, 4 BB b. squat, 1 bottom BB Squat 10 sec.
STRENGTH: 5 or 3 RM b. squat (20 minutes)
5 or 3 RM Press (15 minutes)

0566:

WU: Get in and roll!
STRENGTH: 5RM B. Press
WOD: Rounds and reps may vary?
• 200m run
• 10 m bear crawl
• 10 sec HSH
• 10 jumping split squat
• 5 high burpees
• 5 KTE
• 5 Pull ups