Skill: 5 x 50 m sprints
- Coaches: Have athletes run with partner timing them. 1-2 min of rest in between runs with
athletes walking back during recovery

WOD:
6 min AMRAP
12 Deadlifts 135/95

Skill: 12 min EMOM

Min 1) 3 Strict Press
Min 2) :30 Dead bug Hold

WOD: 8 Rounds For Time (Teams of 2 – 4 rounds each)
10/8 Calorie AAB
10 Dumbbell Push Pres (30-35/20- 25)

Skill:
5 sets of 100m rowing
*Rest 3 to 1 work or longer if class size is large

WOD:
20 min EMOM, alternating movements
1) :30 max burpees
2) 20 atl lunges
3) 20 KB Russian Swings

Skill: OHS - Heavy triple
15-20 min

WOD: 3 Rounds for time:
60 Double-unders
15 Overhead Squats @ 50% of today’s heaviest three
1 Legless Rope Climb
12 min time cap

A) CF S-WOD
B) CF Metcon
C) For time: 50 calorie row, 25 burpees

Skill: Tabata 20 on 10 sec off
Plate Push Max distance 45/25

WOD: 20 min AMRAP
400 M run*
10 Front Squats 155/105
20 Sit Ups
*Each 200 m counts as 1 rep

Score: Distance/rounds

(start early this day)
A) Snatch; 7 sets of 1 @ 85-90% of 1RM
B) CF Metcon
C) 50 ghd sit ups for time

Skill: 12 min AMRAP – Teams of 2 to 3
2k row
In remaining time, max cals AAB
*Rotate row and bike as needed

WOD: For Total Max Reps
Round 1
:20 KB SDHP 53/35
:40 Sit ups

Skill: EMOM x 20, alternating movements
Min 1) 5 Pendlay Rows + 5 push ups
Min 2) :30 Double KB Front Rack Hold
WOD: AMRAP 8
30 Jump Ropes
20 Air Squats
10 KB Swings 53/35