A)    Power: 10min EMOM; 50m shuttle sprint, 5 Burpees
(Shuttle sprint is 25m out, touch ground, 25m back)
Max burpees on last round

B)  Metcon: EMOM 20min (5rds of each
Min 1; 14/12 cal row

WOD: Grab an AHAP Ball and a friend. Split however (except RT), but one partner cannot take ALL of the work.

For time:
800 m run with ball (switching out as needed)
*100/70 cal on rower (Partner must hold ball while resting)

Strength: Split Jerk review for 8-10 min
Then:
5 sets of 1 rep* starting low and working up with good form – take at least 60 seconds between each set.

WOD: 17.1 Redux
For time:
10 DB snatches 50/35
15 burpee box jump-overs 24/20

Skill: Every 2 min for 10 minutes
200 m run + 10 KB Swings 53/35
WOD: AMRAP 10
10 Double Unders (Reg subs)*
5 Strict Pull Up (sub: bands then Rogue bar – NO KIPPING)
15 Double Unders
5 Strict Pull Up

Skill: OHS E2MOM for 8 minutes
- 3 reps at 70-80% of 3 rm (from 7/7 or before) or moderate weight

WOD:
3 rounds*
5 min AMRAP
12 OHS 75/55

Skill: Deadlift – Take 20 min to find a heavy double

WOD: Buy in: 12 Power Cleans 135/95
2 rounds of:
15 T2B
12 Pull Ups
Buy out: 12 Power Cleans 155/105
12 min time cap

WOD: Karen
150 wall balls for time

Score: Time

WOD: 20 min AMRAP
400 M Run
10 Deadlift 155/105
8 Hang Power Clean 155/105
6 Bar MU (For people close: Asst. BMU then… 4 c2b+4 dips, 6 pull ups + 6 dips, 8 ring rows + 8 dips)

Score: Rounds and reps

Strength: Bench Press 20 min to find a 1 rm
Optional weight increase rep scheme:
5-5- 3-3- 1-1- 1

WOD: 15-12- 9
Front Squats 135/95
Lateral burpees
9 min time cap

Skill: Every 2 min for 12 min
High Hang Power Snatch + Hang Snatch
Start at 60-65% of 1rm Snatch and work up each round

WOD: 4 RFT
10 Russian KB Swings 70/53
200 m run
15 Push Ups