A) Hang Power Clean; Find a heavy double
B) CF Metcon
C) Ring dips; 5 sets of 10; kipping is ok, if too easy, do strict, if still to easy, wear a vest

WOD: Teams of 2

4 MIN AMRAP
Max calories AAB

4 MIN AMRAP
Max DB Clean and Jerks 40-50/25- 35

4 MIN AMRAP
Max calorie Row

4 MIN AMRAP

A) CF Metcon
B) Work on an endurance weakness (run-bike- row)

Skill: Back Squat
E2MOM x 10 minutes
Round 1) 6 reps @ 60%
Round 2) 5 reps @ 70%
Round 3) 4 reps @ 75%
Round 4) 2 reps @ 80%
Round 5) 1 rep @ 85%
Rest 2 minutes
Max reps at 75%

Skill: Dumbbell Walking Lunges
3 x 20 (total) reps
*Choose a weight to allow to go unbroken.
**May go up in weight after each set

WOD: 5 Rounds for Time
12 DB Thrusters 30-35/20/25
50 Jump Ropes

A) CF S-WOD
B) CF Metcon
C) Deadlift: Find a heavy set of 10 – yes. 10.

Skill: 3 Rounds
150ft Single Arm Front Rack Carry w/KB (Down and back on turf)
*Every 25ft perform 5 Single Arm Russian Swings
**Switch arm at 75ft
Rest 2 minutes

WOD: 800m run
Rest 4 minutes

REST DAY

Skill: 3 Rounds For Quality
12 Pendlay Rows
Rest :30
5 to 7 Strict Pull Ups (bands ok)
Rest :30

WOD: 800m run
Rest 4 minutes
800m run

A) CF S-WOD
B) CF Metcon
C) 400m row x 3 with 2min rest between (score each 400 separately) goal is consistency