A) CF Metcon
B) Work on a Gymnastics weakness

A) Teams of 2: 1:1 30min clock
40 squat cleans (155/105)
40 HSPU (sub hand release push up)
60 Chest to bar pull ups
40 HSPU
40 squat cleans (155/105)

A) Push Press: 3RM
B) Metcon: 3 rounds for time
400m run
10 Shoulder to overhead (135/95)
15 Toes to bar
Buy out: 200m run + 25 burpees
Target: sub 15min

Score: PP 3rm / Time

A) CF S-WOD
B) CF Metcon
C) 4RNFT: 10 pistols; 10 box jumps (30/24)

WOD: For Time – Teams of 2
1000m row
50 Wallballs 20/14
800m row
40 Wallballs 20/14
600m row
30 Wallballs 20/14
400m row
20 Wallballs 20/14
200m row

REST DAY

WOD: EMOM x 16, alternating movements
Min 1) Max Cals AAB
Min 2) Max Single Arm DB Push Press
Min 3) Max Burpees
Min 4) Rest

Accessory: Single Arm KB/DB Bent Over Rows 3x12 (per arm)

A) Strength: Front Squat; Find a heavy double
B) Metcon:
30 – 20 – 10
Deadlift (185/125)
Box Jump overs (24/20)
Target: sub 12min

Score: FS double / Metcon time

A) Oly: EMOM x 5min Power Snatch + OHS start around 65% of OHS, and add weight goal is to find a weight they are comfortable with, not struggling with,

rest 2 min then 5min EMOM 1 Snatch
(full w/ squat)

B) Metcon:

A) Snatch + Hang Snatch x 7 sets @ 80%
B) CF Metcon
C) 3rds for time: 15/12 cal aab, 15 burpees