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

Skill: Bear Complex
(Power Clean + Front Squat + S2OH + Back Squat + S2OH)
20 minutes to find 1RM

WOD: AMRAP 8
44 Double Unders
22 Wall balls 20/14

Score is weight/rounds + reps

Skill: Perform one of the following for QUATLITY
25 Strict Pull ups
35 Banded Pull ups
45 Rouge Bar Pull ups
55 Ring Rows

WOD: 10 min AMRAP
7 Deadlifts 155/105
21 Jump Ropes

A) CF S-WOD
B) CF Metcon
C) 20 thrusters for time (135/95)

Skill: For Quality
100m Single Arm DB/KB OH Carry (each arm)
Accumulate 1 minute hollow hold
100m Single Arm DB/KB Farmers Carry (each arm)
Accumulate 1 minute supinated hang

WOD: Teams of 2
E2MOM x 20

Skill: EMOM x 12
Min 1) 8 Seated DB Strict Press
Min 2) 8/side KB Bent Over Row
Min 3) 8 KB Upright Row

WOD: For Time
20/15 Cal AAB
20 KB Swings 53/35
Rest about 6 minutes, REPEAT

REST DAY

Happy birthday Coach Antonio!

Skill: Kip Review – T2B/Knee to Elbows/Knee Raises
Roughly 20 minutes or so

WOD: For Time
21 Calorie Row
15 Knee Raises
9 Man Makers 20-25/10- 15

Skill: Power Snatch + Hang Power Snatch
Every :90 for 6 Rounds
1 rep, starting at 60% of 1RM Power Snatch.
*May increase after each successful lift.

WOD: For Time
15 Squat Snatches 115/75
15 C2B

A) CF S-WOD
B) CF Metcon
C) 10min (5rd) E2MOM; 1-2 legless rope climb or 3 rope climb leg assisted