Hide and Glow Seek

Skill: 3 Rounds for Quality
12 DB Strict Press
12 DB Floor Press
:60 Farmer Carry Hold
Rest :90

WOD: For Time
Buy In: 400m run or 500m row or 1.2/1.0k Bike (pick one)

REST DAY

Skill: Sled/Sprint Relay
3 rounds
100ft sled push
100ft sprint
Rest 2 to 3 minutes
*split the class into two teams

WOD: 3 Rounds
1 min max 10m Sprints
1 min max Sit ups

Skill: Deadlift
20 minutes to find 3RM

WOD: 9 Rounds For Time
5 Thrusters 95/65
5 Pull Ups

Score is 3RM/time

Skill: 3 Rounds
8/side Single Leg KB Deadlifts
8 Ring Rows
Rest 1 minute

WOD: AMRAP 16 – Teams of 2
15/10 cal row
10 Deadlifts 135/95
10 Goblet Box Step Ups 35/20

A) Snatch complex; from the ground, 3 sec pause at the knee, snatch, high hang snatch (above mid thigh). Find heaviest of the day.
B) CF Metcon
C) Pull a heavy 3 deadlift

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)