Skill: Find a 3RM Touch and Go Squat Clean
WOD: CF – WOD
Accessory: DB Push Jerk
4 x 8/side Heavy AHAP
*Make sure weight can be successfully completed on both sides before moving up

A) CF Metcon
B) Have a great weekend!

CINDY
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR
CYNTHIA
Complete as many rounds in 20 minutes as you can of:

A) CF S-WOD
B) CF Metcon
C) Front Squat; 4 sets of 2 @ 80% plus 5#s

Skill: Snatch
Take 15- 20 min to establish a heavy single

WOD: 12-9- 6
Full Snatch 135/95
Box Jump Overs 30/24
10 min time cap

WOD: Every 4 minutes for 40 minutes (10 rounds) ALTERNATE between,
1) 10/8 Cals AAB + 15 Ring Rows + 12 DB Hang Power Snatch
2) 10/8 Cal Row + 10/side DB Push Press + 5 Burpees

Score is rounds completed

Skill: EMOM for 10 min
25 m Farmer’s Carry AHAP + 6 renegade row (total)

WOD: For 4 rounds
Every 5 minutes perform:
400m run
21 KB Swings 53/35
12 T2B

Score: completed/slowest round

REST DAY

Skill: Turkish Get Ups
Perform 10 per side, focus on FORM over weight.

WOD: 5 Rounds of
3 min AMRAP
6 DB Power Cleans 30-35/20- 35
9 Push Ups
12 Air Squats
1 min rest between AMRAPs

A) CF S-WOD
B) CF Metcon
C) 5rds for time; 14/10 cal row, 2 rope climbs