Skill: 5 Rounds
Max unbroken bodyweight (¾ BW for ladies) Power Cleans
Max unbroken strict ring dips
No rest between movements-  3 minutes rest

WOD: For Time
30/24 Assault Bike calories

A) CF S-WOD
B) CF Metcon
C) 8min alternating Tabata; Hollow Hold, Superman hold.

WOD: 8 rounds
100m run
100m walk/recovery

Score is time

Skill: 15 minutes to find 1RM Seated Box Jump
-Compare scores from 5/24

WOD: Death by ….
5 Box Jumps 24/20 + 1(+1) Push Jerk 135/95

A) Heavy single split jerk from the rack
B) CF Metcon
C) Heavy single Muscle Snatch

Skill: For Quality
Accumulate 2 minutes of DB/KB Overhead Hold
Accumulate 1 min Top of a Dip Hold
Accumulate 1 min Bottom of a Dip Hold
*Rest 2 minutes between movements

WOD: 4 Rounds
:40 work :20 rest

A) CF Metcon
B) Work on a barbell cycling weakness

WOD: Teams of 3
P1: Max unbroken Bench Press 135/95
P2: Max calories (bike or row)
P3: Rest/Spot

Score is time

Skill: EMOM x 14
Min 1) :30 Max Goblet Walking Lunges
Min 2) :30 Side Pillar Hold
*Rotate Right and Left side each round

WOD: AMRAP 3
7 Thrusters
7 Knee Raises (Scale: Sit ups or Knee Raises off a box)