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

Skill: EMOM x 12
Min 1) 8 Single Arm DB S2OH (right)
Min 2) 8 Single Arm DB S2OH (left)
Min 3) 8 Single Arm DB Row (right)
Min 4) 8 Single Arm DB Row (left)

WOD: For Time
30-24- 18-12- 6

A) Snatch; 12min EMOM, 1 rep, start at 65% go up in weight every 2rds
B) CF Metcon
C) 10min E2MOM; 30 double unders 10 burpee to target at least 6” overhead.

WOD: 5 minutes per station, 1 min transition
Teams of 3
A) Plate Push – 1 way 45/25 + 10 Wall Balls
B) Max Calories Bike
C) 10 Sit Ups + 10 KB American Swings 53/35
D) Max Burpees

Skill: Front Squat
Every :90 for 4 rounds
8 reps @ 60-65%

WOD: 4 Rounds of
2 minutes of work, 2 minutes of rest
AMRAP
15 Sit ups
12 Front Rack Alt Lunges 95/65

Skill: For Quality
2 Rounds
50m (each)
Single Arm Farmers Carry
Single Arm Front Rack

WOD: AMRAP 12 – Teams of 2
10 DB Power Cleans 30-35/20- 25
10 Push ups

Skill: Deadlift
15 to 20 minutes to find a HEAVY 5

WOD: AMRAP 15 – Teams of 2
12/10 Cal Row
9 Double KB DLs 70/53
6 T2B
*Alternate each completed round

Score is Heavy 5 DL/rounds + reps

A) Strict pull ups; 5x max reps
B) CF Metcon
C) Pendlay row; Find a heavy set of 5

Strength: Find heaviest complex of
3 Strict Press + 3 Push Press

Score is heaviest weight