Ready and Able 30

WOD:
Prep-
3xWalk Up Big Flight of Stairs holding 20kg KB w/ Slingshot
Strength-
5x8 Back Squats@70kg-5 sec Eccentric descent-5 sec pause in bottom
100 Reverse Goblet Lunges@20kg
4x15 Side Bends@20kg

Ready and Able 29

WOD:
Shoulder Care-
3x10 High Row-Ext Rotation-Press w/ Light Band
    15 Face Pull to Pull-Apart
    20 Dynamic Deadbugs
Strength-
10 Shoulder Presses@44kg
5 Shoulder Presses@52kg
3 Shoulder Presses@60kg
ME Shoulder Presses@70kg-3
10-10-10-9-10 Pull-Ups (strict)
10-10-10-10-10 Ring Dips (strict)
100 DB Presses@2-7kg

Ready and Able 28

WOD:
LPO-
6x3 Squat Snatches@60kg
6x2 Squat Cleans-2 Split Jerks@80kg

Ready and Able 27/ROM WOD 83

WOD:
LPO/Strength-
5 Front Squats@80kg
3 Front Squats@90kg
2 Front Squats@100kg
1 Front Squat@110kg
ME Front Squats@115kg-7
5x2 Clean Pulls@140kg
Conditioning/Core-
20-30-40-20-30-40m Sled Pull@70kg
Rest as needed in between sets
10x5 Toes to Bars
ROM WOD-
"Choose Happy"

Ready and Able 26

WOD:
Shoulder Care-
3x10 Prone Bench Y-W-T-A@2-2kg
    10 Wtd. Passthroughs@4kg
    10 ES Plate Halos@10kg
LPO-
Power Snatches
5@40kg
3@50kg
2@60kg
1@65kg
ME@70kg-8 reps
Power Clean and Push Jerk
5@70kg
3@80kg
2@90kg
ME@100kg-8 reps
Strength-
5x10 Band Lat Pulldowns (2 Big bands each hand)-15 Bench Supported Rows@2-24kg
5x10 CG Bench@70kg-15 Band Tri Ext
100 Hammer Curl-Bent Arm Lateral Raise-Punch@2-5kg

Ready and Able 25/ROM WOD 82

WOD:
Shoulder Care-
3x10 Handstand scap push-ups on KBs
3x5 Stationary Lunges ES@2-12kg
3x10 Wallballs@30lbs
LPO-
4x5 Back Squats@135kg
6x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@55kg
EMOM-
2 Power Cleans@80-85-90-95-100-105-110-115kg(F1)
4x2 Snatch Pulls@105-105-110-110kg-Active Rest 25 Band Pull Aparts
ROMWOD-
"Prone for Greatness"

Ready and Able 24/ROM WOD 81

WOD:
Shoulder Care-
3x10 Scap Pull-Ups
    10 High Row-Ext Rotation-Press w/ Light Band
    15 Face Pull to Pull-Apart
    20 Dynamic Deadbugs
Strength-
4x5 Shoulder Presses@62kg
10-10-10-10 Ring Pull-Ups (strict)
10-10-10-9 Ring Dips (strict/kipping mu to arrive)
Metcon-
4x20 sec. ME:
Skillmill Sprint (like trueform runner)
rest as needed
4x20 sec. Row-ME Deficit Kipping HSPU:2-9-6-6
rest as needed
ROMWOD-
"Abiding"