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)

Skill: EMOM x 5
1 Snatch Balance
EMOM x 5
1 Hang Power Snatch

WOD: For Time
2.5/2k AAB
5 Squat Snatches @ 60% of 1RM
4 Squat Snatches @ 65% of 1RM
3 Squat Snatches @ 70% of 1RM

A) Hang Power Snatch + Hang Snatch; find your heaviest complex for the day
B) CF Metcon
C) 300 double unders for time

REST DAY

Skill: EMOM x 14, alternating
Min 1) 5 Push Press
Min 2) :15 sec L-Hang from Bar
*May increase push press weight after each successful round

WOD: For time – Teams of 2
100 Calorie row