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

Skill: Power Snatch Complex - 70-80% of 1 RM
E2MOM for 8 rounds
High Pull + Power Snatch + OHS

WOD: For time
20-16- 12-8- 4-2
Burpees
Alt DB Power Snatch 40-55/20- 35
15 min cap

Skill: Back Squat 20 min
Work up to a heavy double

For time: Partner (2) AMRAP for 12 min
40 Wall balls 20/14
20 Pistols
10 KB Swings 70/53

A) CF S-WOD
B) CF Metcon
C) Strict pull up pyramid x 4 rounds. 1 drop, 2 drop, 3 drop, 4 drop etc. rest no more than 10 seconds between drops, but rest as needed between rounds.

Skill: Every 3 minutes for 15 minutes (5 rounds)
50ft Farmers Carry + 10 Double KB DLs

WOD: For Time
21-15- 9
Ball Slam AHAP
Burpees

Score is heaviest weight/time