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

Skill: Deadlift 15-20 min to get to a heavy 3 - reset at bottom of the rep allowed

WOD: On a 7 min running clock…
4 Rounds for time*
12 Box Jumps 24/20
8 Deadlifts 225/155

A) E2MOM x 7 sets; Snatch pull + Snatch + above knee Hang Snatch @75%
of 1rm Snatch
B) CF Metcon
C) Handstand play; 10min of handstand walk practice. If you are proficient moving forward, try side to side, and backwards.

Skill: EMOM for 10 min

Odd: 10 Russian KB Swings 70/53

Even: 10 Seated KB Twists 70/53

WOD: Partner WOD

AMRAP 6 Row 20/15 cal - max T2B

Rest/transition 90 seconds

Skill: For Time
400m Farmers Carry

WOD: AMRAP 15 – Teams of 2
3-6- 9-12- 15-18- etc
Ball Slams AHAP
Knee Raises
Russian Swings 53/35
*Teammates will alternate movements