LEVEL 1

WARM UP:

7min airdyne/run

SKILLS:

10min athlete skill of choice

STRENGTH:

Start a clock and complete the following every 30 seconds till you can no longer complete the required work.

1 Thruster

Start at 75% of your 1 RPM and you must increase in 2.5# jumps (no more) till you fail. You must clip the bars before you lift and you CAN have someone help your load the bar if you want.

WOD:

**REST @ LEAST 15min between STRENGTH and WOD

LINDA (L1 variant)

DL @ 1x BW, Bench @ .75xBW, Clean (squat) 0.5x BW

5RDS

5 + 5 +5

COOLDOWN:

10min kb slow walk w/ kb in front rack position (2x35/26)

**As few breaks as possible

**Each time you break perform 5 GHD MB Situps (20/14)

MOBILITY:

30-60min partner mash

LEVEL 2

WARM UP:

7min airdyne/run

SKILLS:

10min athlete skill of choice

STRENGTH:

Start a clock and complete the following every 30 seconds till you can no longer complete the required work.

1 Thruster

Start at 75% of your 1 RPM and you must increase in 5# jumps (no more) till you fail. You must clip the bars before you lift and you CAN have someone help your load the bar if you want.

WOD:

**REST @ LEAST 15min between STRENGTH and WOD

LINDA TIME LADDER

DL @ 1.5 BW, Bench @ 1.0 BW, Clean (squat) 0.75 BW

3RDS

5 + 5 +5

Time Cap: 3:00

If you complete three rounds before the time cap, time extends to 6:00, etc.

COOLDOWN:

10min kb slow walk w/ kb in front rack position (2x35/26)

**As few breaks as possible

**Each time you break perform 5 GHD MB Situps (20/14)

MOBILITY:

30-60min partner mash