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

A) CF S-WOD, but add 2 BMU per round (6 pistols / 2 bmu)
B) CF Metcon
C) HS walk, find a max distance hs walk in 7min.

Skill: 4 Rounds for Quality
10/side Banded Lat Pull Downs
5 Scalp Pulls

WOD: 4 Rounds for Time
15 Deadlifts 135/95
21 Push ups

Score is time

A) CF S-WOD
B) CF Metcon
C) Pause Front Squat; 4 sets of 2 w/ 1 second pause at the bottom; load is 75% of 1rm, plus 5# from last week.

A)    Oly: Power Clean + Hang Clean + Front Squat + Shoulder to Overhead
E90sec x 7 rounds Start @ 60% of 1RM power clean, and add weight after each successful round.
B)  Metcon: Diane (time cap 15min, but really should be a sub 10 workout)