10.3

Oly Strength
1. Mid thigh hang clean 3 x 2 @ 65%, 3 x 3 @ 70% .         90 sec rest..

2A. Clean Pulls w/ straps 1 x 3 @ 110%, 3 x 2 @ 115%    90 sec rest.
2B. Stiff leg deadlift 65% of back squat 1RM, 5 x 3.           90 sec rest.
3. Every 90 seconds for 9 minutes
      1 Clean
            Heavier each lift. Start with 70% of max.
            Add weight to the bar during the 90 second rest.
            Try to climb to AT LEAST 80% of 1 rep clean max.
            There will be a total of 7 lifts, one at 0, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00

Prowler
1A. Prowler Push wiith High Handles, HEAVY 6 x 25 meter      no rest

1B. Back Lunge 6 x 10 steps                                                     60 seconds

            On the back lunges, 

            step backward into a lunge and then stand back up into the same place, 

            you don's have to traverse at all. 

            Just stay in the same spot.

Goat/Engine WOD
Pistols
10 minutes of Pistol warm up(see Non-Pistollers below)
Then:
EMOM for 10 mins Alternate between:
Even: 8 pistols (4 each side)     Focus on form and efficiency

Odd: 200 meter run

Non-Pistollers
10 minutes of Pistol to Box warm up using these three progressions:
1. Pistol down to box, hover, and sit, stand with both legs
2. Pistol up from box, sit with both legs
3. Pistol sit and bounce (touch and go) with one leg
Then:
Every 30 seconds for 6 minutes:
4 pistols (2 each side)
At 00 seconds, do 4 reps of #1.
At 30 seconds, do 4 reps of #2.
At 60 seconds, do 4 reps of #3.
Repeat for a total time of 6 mins.