Skill: Half Kneeling DB Press
3 x 10 (per side)

WOD: 4 Rounds
:40 Max Jump Rope
:20 Rest
:40 Max D-Ball Over Shoulder
:20 Rest
:40 Max Burpees Over D-Ball
:20 Rest

A) Snatch; 1,1,1 x 6 sets @ 75% of 1RM (reset between fast singles. No touch and go today)
B) CF Metcon
C) 4min tabata; alternate between ttb and push ups

A) Strength: Overhead Squat; find a heavy single OHS

B) Metcon: 6min AMRAP
10 OHS (95/65)
10 Pull ups
Rest 5min
AMRAP 4min
10 OHS (95/65)
10 Pull ups

Skill: 3 Rounds (15 min cap)
3-5 Strict Pull Ups (Bands ok)
Rest :30
20 Russian KB Swings
Rest :30
1 Min Side Planks (:30R/:30L)
Rest :30

WOD: 7 Min Ladder

A) CF S-WOD
B) CF Metcon
C) Interval: Row 30 sec on, 30 sec off x 10 rds for max meters

A) Stay dry, safe, and do your best to not die.

A) Metcon: teams of 2 1:1
For time
400m team run
50 box jump overs 30/24
50 rkbs 70/53
150 wallballs 20/14
50 rkbs 70/53
50 box jump overs
400m team run

A) CF Metcon
B) Work on a Skill weakness (efficiency cycling reps in gymnastics, or barbell work)