Skill: Plank Hold Ladder (Every :90)
:10 (+ :10 each round)
*Plank Hold must be unbroken
*If fail, start back over at :10 the next round and continue back up
WOD: 6 Rounds for Time
200m Run

25 min AMRAP 1:1 ratio (I go, you go)

5 pull ups (10 ring rows)
10 push ups
15 squats
Then a 200m medball run together

A) CF Metcon
B) Work on a endurance weakness (run, row, bike)

A) Clean: E2MOM x 16min (8rds); 2 clean (full)  Start @ 60% of 1RM clean, increase weight each successful rd.

B) Metcon: AMRAP 10min


4 HPC (135/95)


8 Front rack lunges

WOD: Thrusters (From Rack)
1-1- 1-1- 1-1- 1
*Increase across sets, as form allows

Score is Heaviest Thruster

A) CF S-WOD
B) CF Metcon
C) Muscle up (ring) E90sec 1-3 reps x 10 rds depending on capacity

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