Skill

Strict HSPU/ Run Biathlon

400m run 21/15 SHSPU
200m run 15/12 SHSPU
100m run 9 SHSPU

CFL
row or row and box pike HSPU, stink bug or HRPU

WOD

Active Recovery 

50 cal bike or row
10 ab wheel roll outs
20 glute bridges
30 hollow rock

35 cal bike/row
10 ab wheel roll outs
20 glute bridges
30 hollow rock

Strength 

Snatch

OT2 x 5 sets
1 high hang snatch (power or full) from pockets
1 hang snatch (knees)
1 snatch (floor)

set 1 @ 55%
set 2 @ 60%
set 3 @ 65%
set 4 @ 70%

Strength

Dead Stop Front Squat- from bottom
8x1 starting @ 50% and building over 8 sets

CFL 8x3 reps moderate weight for perfect form

WOD

For time

Strength

Deadlift 1RM

*NO dropping from top
20 mins to find 1RM
warm up with ...
3x50%
3 @60%
2 @70%
2 @80%
then singles to 1RM

WOD

WOD

TEAMS OF 2

AMRAP 3:
P1 G2OH with plate (35/25) max reps
P2 dbl KB or DB farmers HOLD

AMRAP 3:
P2 G2OH with plate (35/25) max reps
P1 dbl KB or DB farmers HOLD

AMRAP 3:

Skill

Pull Gymnastics/DU

50 strict pull ups (bands ok)
every break in pull ups--> 15 DU
15 min time cap

CFL/Newbs"
50 "seated" ring rows

WOD

Active Recovery

OPTION 1

5-4-3-2-1
Mins on AAB

after each time interval
1m HS walk/HS hold/Bear Crawl
1m strict TTB
2 turkish get ups per arm
12 lateral box step ups (20 for all)