CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 3 position Pw. Snatch *3reps  at each position* :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict Pullups 4 x 6/6 Weighted Stepups (Build) WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push…

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Warm Up: Deadbugs 1:00 on / off x 3 3rds 20 Double Unders / Practice 10 Scap Depressions / Depression w/ pull / Pullups 5/5 Single Leg DB RDL (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100+% *Heavier than 4.20.18 WOD: “Trophy Wife” 5rds…

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Warm Up: Chubbs Sequence 3rds 20 Double Unders/Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 5 :05 Pause Front Squat (Build) Strength: Weighted Step Up All Levels: 4 x 5/5 *Compare to 8.28 WOD: “The Predator” 21-15-9 Front Squat (135/95) Situps *30 Double Unders (3:1) after each round*

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