A) Power Clean + Hang Power Clean; 10min EMOM start @ 70% of 1rm PC, increase weight every other round
B) CF Metcon
C) Front Squat; 5 sets of 1 @ 90% of 1rm

Skill: Pick one of the following:
Wall Walk
HS Kick Up
Pike off a box
OH Plate Hold
10 rounds of :20 on, :40 off

WOD: EMOM x 21, alternating movements
Min 1) 5/side DB Strict Press

18 min AMRAP 1:1
12 Wall Balls 25-35/16- 25
200 M Run
12 Hang Power Snatch 75/55
200 M Run

Partner completes each movement before the other partner goes
Score: team rounds - 100 m = 1 rep

A) CF Metcon
B) Work on an endurance weakness.

Skill: E90 sec for 8 rounds - start at 60-65% of Push Jerk 1rm increasing each round
Push Jerk + Split Jerk

WOD: 3 Rounds for time
10 Clean and Jerk 135/95
55 Double Unders (sub 110 Single Unders)
12 min time cap

A) CF S-WOD
B) CF Metcon
C) 2rds NFT; 10 candlestick to pistol, 10 pistols, 10 single leg box jump (you
pick height)

WOD: Teams of 2
Accumulate 2 miles running, alternating every 200m (8/person)
Partner 1: 200m run
Partner 2: AMRAP
40 Jump Ropes
10 Plate Ground 2 Overhead 45/25

Score is time/rounds + reps

Skill: 5 sets of each to work up to your heaviest set of the day
Heavy 3 - Strict Weighted Pull Ups
Heavy 3 - Strict Weighted Ring Dips

WOD: E4MOM for 20 min
400 m Run
1-2 Rope Climbs (normal subs)

WOD: 20 minutes for QUALITY
15 Ring Rows
10/side DB High Pulls
5 HEAVY Deadlifts
200m run/250m row/500m bike @ RECOVERY PACE

Score is deadlift weight

Skill: 20 minutes to find the heaviest complex of
6 DB Hang Power Snatch (3R/3L)
6 DB Goblet Squats
6 DB Push Press (3R/3L)
60ft DB Overhead Carry (30ft R/30ft L)

WOD: 30 Cals AAB for time