Strength: Front Squat
4-4- 4-4
Score is heaviest FS

A) CF S-WOD
B) CF Metcon
C) Strict chest to bar pyramid x 5rds (1 drop, 2 drop, 3 drop, 4 drop…ect.) scale to strict pull ups. Minimum work requirement is 25 reps. If you haven’t made it to 25 after 5 rounds, continue with singles until complete.

REST DAY

WOD: AMRAP 22
Teams of 2
250m row
10 DB Box Step Ups
8 Burpees
*Switch after each round completed
Score is rounds + reps

A) Strength: Strict Press; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)

B) Metcon: 5 rounds (20min)
Min 1; 9 Hang Power Snatch (75/55)
Min 2; 10/7 cal aab or row
Min 3; 9 toes to bar

Skill: Accumulate 3 minutes of Hollow Hold
Every break perform 3 Sit ups
7 min cap

WOD: For Time
150 Jump Ropes
400m Farmers Carry AHAP
150 Jump Ropes

Score is total time/time

A) Snatch; 8 singles @ 82% + 5# from last week.
B) CF Metcon
C) Strict Press; 2 sets of 8 @ 65% + 5#, then 3 sets of 3 @ 75% + 5#

A) Gymnastics; Pistol squat; finding scaling, then:
10min emom 6 alternating pistols

B) Metcon: 20min cap
50 box jumps (30/24)
50 AKBS  (70/53)
50 Wall balls
50 burpees
Score: Time

Skill: Waiters Carry
3 x 50m (Down n Back Turf) (50m right/50m left)
*COACHES NOTE* Have them start with the weakest of the two arms.
WOD: 3 Rounds for Time
400m Run
15 DB Snatches (Right Arm) 25-30/15- 20