A) Power Clean; 10min EMOM (10sets) 2 reps @ 85% of 1RM.
B) CF Metcon
C) 2 RNFT; 10 push ups, 25’ bear crawl

WOD: Karen
150 wall balls for time

Score: Time

Skill: Turkish Get Up Review

WOD: 5 Rounds
2:30 on/2:30 off
1 Turkish Get Up + 3 Strict Press (right)
1 Turkish Get Up + 3 Strict Press (left)
Max Box Jump Overs 20/14 (Scale up if needed) in reaming time

A) Open Wod 12.4;
12min AMRAP
150 wallballs (20/14)
90 double unders
30 ring muscle ups

WOD: 20 min AMRAP
400 M Run
10 Deadlift 155/105
8 Hang Power Clean 155/105
6 Bar MU (For people close: Asst. BMU then… 4 c2b+4 dips, 6 pull ups + 6 dips, 8 ring rows + 8 dips)

Score: Rounds and reps

WOD: For max reps
:30 Plate Hops 45/25
:30 Plate G2OH 45/25
:30 Rest
1 min Plate Hops
1 min Plate G2OH
1 min Rest
:90 Plate Hops
:90 Plate G2OH
:90 Rest

Strength: Bench Press 20 min to find a 1 rm
Optional weight increase rep scheme:
5-5- 3-3- 1-1- 1

WOD: 15-12- 9
Front Squats 135/95
Lateral burpees
9 min time cap

A) Clean and Jerk; build up to a heavy single for the day, then 2 sets of 2 @ 80% of heaviest single
B) CF Metcon
C) 3RNFT; 25yd mb overhead lunge (AHAP), 10 mb get ups (ok to go slow on this, but try not to take breaks longer than 15sec)

Skill: Every 2 min for 12 min
High Hang Power Snatch + Hang Snatch
Start at 60-65% of 1rm Snatch and work up each round

WOD: 4 RFT
10 Russian KB Swings 70/53
200 m run
15 Push Ups

Skill: Slosh Pipe Conga Line