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

Skill: Seated DB Strict Press (On the floor with legs extended in front) Every :90 for 10 rounds 3 Reps
*May increase weight every 2 rounds

WOD: 6 MIN AMRAP - Teams of 2
Person 1 – Max Rope Climbs
Person 2 – Burpees

Skill: 5 sets to find heaviest complex
4 Strict Press + 3 Push Press + 2 Push Jerks
*Start around 60% of Strict Press 1RM

WOD: For Time
1 Rounds
30 Pistols
30 Single Arm DB S2OH 40-50/25- 35

A) CF WOD
B) 3min AMRAP; squat cleans @ 75% of heaviest clean of the day.
C) For time: 100 hollow rocks

WOD: Deadlift 5-5- 5-5- 5

Score is heaviest set of 5

Skill: Oly Total
1 RM Snatch
1 RM Clean
*May be Power or Squat, but can only use one variation for both movements

WOD: Max Assault Bike calories in 1 minute
INTENT: This is an all-out sprint. EMPTY THE TANK!