A) Grid complex: Work on either double touch or triple touch (t2b + c2b) (t2b + c2b + bmu)
B) CF Metcon
C) Power Snatch; Work up to about 85% of 1rm

Skill: EMOM x 12, alternating movements
Min 1) :30 Deadbug Hold
Min 2) :30 Wall sit hold
Min 3) :30 Double KB Front Rack Hold
WOD: AMRAP 20 -Teams of 3
1) Max calories row
2) Max calories AAB

Skill: Every :90 for 6 rounds
Option 1) 2 T2B + 2 Pull ups + 2 Bar Muscle Ups
Option 2) 5 sets of 1 Pull Up + 1 T2B
Option 3) 5 Pullups
Option 4) 12 Beat/Kip Swings

WOD: 10 min Ladder

A) CF Metcon
B) Work on a Gymnastics weakness

A) Teams of 2: 1:1 30min clock
40 squat cleans (155/105)
40 HSPU (sub hand release push up)
60 Chest to bar pull ups
40 HSPU
40 squat cleans (155/105)

A) Push Press: 3RM
B) Metcon: 3 rounds for time
400m run
10 Shoulder to overhead (135/95)
15 Toes to bar
Buy out: 200m run + 25 burpees
Target: sub 15min

Score: PP 3rm / Time

A) CF S-WOD
B) CF Metcon
C) 4RNFT: 10 pistols; 10 box jumps (30/24)

WOD: For Time – Teams of 2
1000m row
50 Wallballs 20/14
800m row
40 Wallballs 20/14
600m row
30 Wallballs 20/14
400m row
20 Wallballs 20/14
200m row

REST DAY