A) E90sec x 8rds; rounds 1, 3, 5, 7: 24’ hs walk, rounds 2, 4, 6, 8; max strict hspu
B) CF Metcon
C) Seated box jump; find a max height seated box jump

Skill: Double Under Practice – 10 to 15 mins
If you have double unders, 3 attempts at max unbroken set

WOD: AMRAP 10
27-21- 15-9
Wall Balls 20/14
KTE

400m run/500m row/1000m bike
40 Air Squats
30 Sit ups
20 Push ups
10/side Renegade row 35-45/20-30

A) Hang Power Clean; Find a heavy double
B) CF Metcon
C) Ring dips; 5 sets of 10; kipping is ok, if too easy, do strict, if still to easy, wear a vest

WOD: Teams of 2

4 MIN AMRAP
Max calories AAB

4 MIN AMRAP
Max DB Clean and Jerks 40-50/25- 35

4 MIN AMRAP
Max calorie Row

4 MIN AMRAP

A) CF Metcon
B) Work on an endurance weakness (run-bike- row)

Skill: Back Squat
E2MOM x 10 minutes
Round 1) 6 reps @ 60%
Round 2) 5 reps @ 70%
Round 3) 4 reps @ 75%
Round 4) 2 reps @ 80%
Round 5) 1 rep @ 85%
Rest 2 minutes
Max reps at 75%

Skill: Dumbbell Walking Lunges
3 x 20 (total) reps
*Choose a weight to allow to go unbroken.
**May go up in weight after each set

WOD: 5 Rounds for Time
12 DB Thrusters 30-35/20/25
50 Jump Ropes

A) CF S-WOD
B) CF Metcon
C) Deadlift: Find a heavy set of 10 – yes. 10.