Skill: CF – Skill
WOD: CF – WOD
Accessory: 3x 8 Sumo Deadlift High Pull + 8 Bent Over Rows + Max Unbroken Pullups. Rest 2 minutes between sets.

Skill: 750m Row for time

WOD: For Time
40 Sit ups
20 Deadlifts 155/105
30 Sit ups
15 Deadlifts 155/105
20 Sit ups
10 Deadlifts 155/105
10 Sit ups
5 Deadlifts 155/105

Skill: Hang Power Clean Complex - for quality
E90sec x 7rds; 2 complexes @ 60-70% of 1RM PC (DO NOT INCREASE)
Pause at the knee (2 sec) + Pause at mid thigh (2 sec) + Hang Power Clean

WOD:
15-12- 9 reps of:

Skill: 5 rounds of
:30 HS Hold/Wall Walk/Pike of Box/OH Plate Hold
:15 rest/transition
:30 Goblet Squat Hold (choose weight)
:15 rest/transition
WOD: Partner WOD – Teams of 2
For Time

Skill: Find a 3RM Touch and Go Squat Clean
WOD: CF – WOD
Accessory: DB Push Jerk
4 x 8/side Heavy AHAP
*Make sure weight can be successfully completed on both sides before moving up

A) CF Metcon
B) Have a great weekend!

CINDY
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR
CYNTHIA
Complete as many rounds in 20 minutes as you can of:

A) CF S-WOD
B) CF Metcon
C) Front Squat; 4 sets of 2 @ 80% plus 5#s

Skill: Snatch
Take 15- 20 min to establish a heavy single

WOD: 12-9- 6
Full Snatch 135/95
Box Jump Overs 30/24
10 min time cap

WOD: Every 4 minutes for 40 minutes (10 rounds) ALTERNATE between,
1) 10/8 Cals AAB + 15 Ring Rows + 12 DB Hang Power Snatch
2) 10/8 Cal Row + 10/side DB Push Press + 5 Burpees

Score is rounds completed