Skill: AAB
:15 max calories
:30 rest
:15 max calories

WOD: 4 Rounds For Time
100m run
16 Single Arm DB Press 30-35/20- 25 (8R/8L)
5 Box Jumps 20/16

A) CF S-WOD (use 75-80% if it’s feeling good)
B) CF Metcon
C) Romanian Deadlift; 3 sets of 10 @ 50% of 1rm deadlift.

Skill: Pistol Practice
10 minutes to work on the one or more of the following:
Feet together air squats
Lateral Box Step Ups
Candlestick Pistols
Pistols with Wedge/Plate Under Heel

Strength: Sumo Deadlift
4-4- 4-4- 4
Score is heaviest Sumo Deadlift

A) Power Clean w/ 1 sec pause at knee + Front Squat + Push Press + Jerk (find heaviest for the day)
B) CF Metcon
C) 3RNFT – 16 pistols (alternating), 25 hollow rocks

A) CF Metcon
B) Work on a weakness

WOD: For Time – Teams of 2
10x 100m run (alternate runs, 5 each)
100 Ring Pushups
100 KB Goblet Squats 53/35
100 KB Swings 53/35
100 Sit Ups
*May start at any exercise but must stay in order