A) Strength: Bench Press; Find a heavy single

B) Metcon:
21-15- 12-9- 6
RKBS (70/53)
burpees

Score: Bench press / time

Skill: Suitcase Deadlift (Single Arm KB)
Every 2 minutes for 8 minutes
4x12 (6 reps per side)
*Increase each set

WOD: In a 2-minute window,
5 Deadlifts 155/105
15-30- 45ft Shuttle Sprint

REST DAY

A) Strength: Deadlift; Find a heavy set of 3

B) Metcon: 8rds for time (cap 15min)
5 ground to overhead (135/95)
7 box jump overs (24/20)

Score: Deadlift / Metcon time

Skill: Half Kneeling DB Press
3 x 10 (per side)

WOD: 4 Rounds
:40 Max Jump Rope
:20 Rest
:40 Max D-Ball Over Shoulder
:20 Rest
:40 Max Burpees Over D-Ball
:20 Rest

A) Snatch; 1,1,1 x 6 sets @ 75% of 1RM (reset between fast singles. No touch and go today)
B) CF Metcon
C) 4min tabata; alternate between ttb and push ups

A) Strength: Overhead Squat; find a heavy single OHS

B) Metcon: 6min AMRAP
10 OHS (95/65)
10 Pull ups
Rest 5min
AMRAP 4min
10 OHS (95/65)
10 Pull ups

Skill: 3 Rounds (15 min cap)
3-5 Strict Pull Ups (Bands ok)
Rest :30
20 Russian KB Swings
Rest :30
1 Min Side Planks (:30R/:30L)
Rest :30

WOD: 7 Min Ladder

A) CF S-WOD
B) CF Metcon
C) Interval: Row 30 sec on, 30 sec off x 10 rds for max meters