WOD

3 Position Clean w/3sec hold at each position:

50%x3
60%x3
70%x3
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EMOM 14min: Even/Odd

Bear Complex-1(155#-M/115#-W)-Even
Pistol-4/Wall Ball-8/Box Jump-10(24"/20")-Odd
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WOD/Open Gym

Weightlifting Program Posted in the Red Room
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DB Bench Press-Sub Max Reps(5-8reps)
Weighted Pull Up-8
2KB Suitcase Lunges-16(8L/8R)

x5 Rounds:
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Friday Open Gym: 4pm-8pm

Hip Mobility& Flexibility

WOD

Back Squat: 8-10reps @75%

x4 Sets:
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2 Rounds of:

Power Clean-3(95#-115#-M/65#-75#-W)
Push Press-6
Front Squat-9

Then with remaining time: Max Wall Ball

2min AMRAP: 1min Break; x5 Rounds(Score is total Wall Ball from all 5 Rounds)
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Pistol Squat Progression

WOD

Plate Plyo Push Ups-12
1 Arm DB Row-15L/15R-(AHAP-1/2 BW or More, Unbroken)
Deadlift-7(T&G @70%-75%)

x5 Rounds NFT:
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Warm up to your heaviest weight before starting your sets. Straps allowed on Rows only.

Konstantin Konstantinovs RAW Total: 2,105lbs(955kg)