Strength

Bench Press with Blocks

10 @ 40%
8 @ 50%
6 @ 60%
4 @ 65%
2 @ 70%

WOD

Fran (95/65)
21-15-9
thrusters
pull ups

WOD

Partner Cindy

AMRAP 20
5 pull ups
10 push ups
15 air squats
*trade off each movement
partner one does pull ups, partner two does pushups, etc...

Skill

Pulling Gymnastics/DU Conditioning
Every 2 minutes for 8 sets
5 strict chin ups
20 DU

WOD

AMRAP 3
1 strict press
3 push press
5 push jerk

Active Recovery 

At low intensity
100 cal bike
@20 cals- 200m KB front rack carry
@40 cals- 100 flutter kicks
@60 cals- 200m empty box push
@80cals- 30 hanging knee raises with medal b/w knees (20/14)

Strength

Hang Power Clean
2 set of 2 reps @ 50% power clean
-first rep at pockets
-second rep at knees
2 set of 2 reps @ 60% power clean
-first rep at pockets
-second rep at knees

Strength

Back Squat/Box Squat
5 @ 70%
3 @ 75%
3 @ 75%
2 @ 80%

WOD

AMRAP 16
5 C2B
10 AKBS (53/44)
15 Goblet Squats (70/53)

CROSSFIT TOTAL

*12 mins per lift

1RM Strict Press

1RM Back Squat

1RM Deadlift

Push Gymnastics 

Burpee Conditioning
OTM x 10 with :30 sec rest
12-15 burpees

*100 cal bike for time

WOD

10 rounds
10 cal bike

Active Recovery

Rowing Intervals
9 rounds
1:40 on :20 sec off

WOD

:20 work :10 rest x 8 rounds

8R air squats
8R bent over rows (75/55)

WOD

AMRAP 8
5 RMU (8 pull ups & 8 dips)
10 power snatch (75/55)

REST 2 minutes

AMRAP 10
15 cal row
12 S2O (75/55)
9 box jumpovers