Strength

OTM x 5
Power Clean and Jerk @ 75%

THEN...

Back Squat: 3x5 @ 75%

WOD

"Fool in the Rain"

30-20-10
Wallballs (20,14)

WOD

EMOM 30:
Minute 1: 45s Farmer Carry (70, 53)
Minute 2: 45s Squat Thrusts
Minute 3: 45s Assault Bike
Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s)
Minute 5: 45s Double Unders

Skill

OTM x 10 Alternating
Min 1: 5-8 Strict HSPU (kipping, box push ups or wall walks)
Min 2: 1 legless rope climb (w/ legs, 2 rope up/downs or wall walks)

WOD

Strength





Touch n Go Conventional Deadlift: 5RM
Rest 2:00-3:00.
CrossFit Lite Option: 5 x 5





WOD

WOD





The Viking

-50 partner wall balls over the rig
-1800 m row (split equally)
-800 m run togetherr
-200 sledge strikes
-800 m equipment run

Strength





Bench Press 5x10 @ 60-65%





WOD







OT5 mins x 4 rounds

Strength





1) Power Clean + Jerk: 6 x 1.1  @70-75% of Monday, every 60s.
CFL Options: Work on technique with a light load for all sets.

Skill





30 Minutes on the clock:
400m Run
400m Row
60s Light Front Rack Carry
60s Light Farmer Carry