Strength: Back Squat
E2MOM x 10 minutes
Round 1) 5 reps @ 60%`
Round 2) 4 reps @ 70%
Round 3) 2 reps @ 80%
Round 4) 1 reps @ 85%
Round 5) 1 rep @ 90%
Rest 2 minutes

WOD: Back Squat
2-2- 2-2- 2-2

Score is heaviest 2

A) CF S-WOD
B) CF Metcon
C) 40 toes to bar for time (must open up with largest possible unbroken set)

Skill: Ring Muscle Up - Every :90 for 6 rounds
Option 1:
Rounds 1,3,5 - :15 Top of Dip Support Hold + :15 Bottom of Dip Support Hold
Rounds 2,4,6 – 3 Ring Rows w/ pause + 3 Dips
Option 2:
Rounds 1,3,5 – 10 Ring Swings

A) CF S-WOD
B) CF Metcon
C) 150’ handstand walk for time

Skill: 4 Rounds
4 DB Strict Press
4 DB Bent Over Rows
4 DB Push Press
4 DB Bent Over Rows
Rest :90

WOD: For Time
10-9- 8-7- 6-5- 4-3- 2-1
Push Ups

A) CF Metcon
B) Work on a weakness

Skill: EMOM x 10, alternating movements
1) 5 Pull Ups (bands ok)
2) 5 Dips (ring, bar, banded, box)
WOD: For Time – Teams of 2
10 rounds total
25 Jump Rope
15 Double KB Deadlifts 53/35 (may scale up)