A) Strength: Back Squat; 2 sets of 8 @ 65% of 1rm, then 3 sets of 3 @ 75%

B) Metcon: 12min AMRAP
10 push ups

A) CF S-WOD
B) CF Metcon
C) Tabata 1k row (tabata row until you reach 1000m) Score number of rounds it takes you.

Skill: Bar Dip Support Hold
Bar Dip Bottom Hold
:20 on/:40 off x 8 rounds
*Alternate through both movements for a combined 8 times

WOD: 3 Rounds
100 Jump Ropes
1 Plate Push Down n Back on turf 45/25

A)    Power: 10min EMOM; 50m shuttle sprint, 5 Burpees
(Shuttle sprint is 25m out, touch ground, 25m back)
Max burpees on last round

B)  Metcon: EMOM 20min (5rds of each
Min 1; 14/12 cal row

A) CF S-WOD
B) CF Metcon
C) 5RNFT, 25’ hs walk, 5 strict pull ups (strict chest to bar if you’re a ninja)

Strength: Push Press
1-10- 1-10- 1-10
*Heaviest weight per set
Score is heaviest single and heaviest 10

WOD: Grab an AHAP Ball and a friend. Split however (except RT), but one partner cannot take ALL of the work.

For time:
800 m run with ball (switching out as needed)
*100/70 cal on rower (Partner must hold ball while resting)

A) CF Metcon
B) Work on a Strength weakness.

Strength: Split Jerk review for 8-10 min
Then:
5 sets of 1 rep* starting low and working up with good form – take at least 60 seconds between each set.

WOD: 17.1 Redux
For time:
10 DB snatches 50/35
15 burpee box jump-overs 24/20