Monday
Back squats 5x2
Hamstring curls 5x5

B)
"Coach Brandon Villalobos' bday wod"
400m run
35 ball slams 30/20
35 deadlifts 115/75
35 push press
400m run
35 pull ups
35 HR push ups
35 walking lunges (total)
400m run

Tuesday
Power snatch 5x5
Evil wheels 5x3

B) for time
30 bar facing burpees
200m run
15 power snatches 115/75
400m run
15 power snatches
200m run
30 bar facing burpees

Wednesday
Front squat 5x3
Hand stand hold 5x30 sec

B). For time
400m run
25 HR push ups
400m run
25 KBS American 61/44
400m run
25 flutter kicks (each leg)
400m run
25 supermans
400m run
25 double unders
400m run
25 box jumps 24/20

Thursday
Push jerks 5x3
Pull ups 5x3 (weighted where poss)

B) teams of two relay
50 cal row
40 front squats 135/95
30 ttb
20 push jerks
10 bar muscle ups (10 pull ups, 10 ring dips).
Friday "the other total"
1rm for clean,bench press, and oh squat

B) hspu skill/stamina
1 strict hspu
2 Kipping hspu
Every :30 for 10 min.

Saturday (max out Saturdays)
Pick a lift to max out on/pr.

B). Masters qualifier 16.3
55 bar facing burpees
34 OH squats 95/65
21 muscle ups.

Sunday service South Bay!
"Wod 2 at the Crossfit Fontana Interbox friendly. The work is divided up.
13 minute cap a version of 16.4
55 deadlifts (Rx 225/155, Mod 175, 115)
55 wall balls (Rx 20/14, Mod 16/10)
55 cal row
55 hand stand push ups (Mod hand release)
Tag out anytime. Only one will be working out at a time, but they can tag out for another athlete to come in at anytime regardless of where in the count they are. We will only be counting the 55 reps not paying attention to any athlete order or the number of reps each athlete performs. You have complete autonomy of who does what and how many.

B) wod 2 today is WOD 3 at the www.interboxfriendly.com

10 min AMRAP immediately followed by WOD 4 – 5 min AMRAP a version of 16.2 and 16.3 25 toes to bar (Mod knees higher than the hip cress)
50 double unders (Mod singles)
15 squat cleans (Rx 135/85, Mod 95/55)
One athlete will perform one movement with total reps. Athlete 1 does all 25 toes to bar. Athlete 2 does 50 double unders. Athlete 3 does 15 squat cleans. One round is done. Athlete 4 does 25 toes to bar. Athlete 1 does 50 double unders. Athlete 2 does 15 squat cleans. Second round is done. And so on.
Time is called and athletes will take off the weight on the barbells with the running clock into the next workout.
10 power snatches (Rx 75/55, Mod 45/35)
3 bar muscle ups (Rx two points for completed muscle up, one point for getting both elbows on top of the bar. Mod ring dips with a blue band)
Each athlete will perform both movements to count as one round.