Strength: Bench Press

20 minutes to find a 2RM

WOD: AMRAP 5

10/8 Cal Row

9 DB Push Press 25-30/15- 20

Rest 3 minutes

AMRAP 5

10/8 Cal AAB

Skill: E2MOM for 7 rounds*

100 m run

5 thrusters 95/65

WOD: 4 RFT

25 Wall Balls

5 Power Snatch 155/105

15 min time cap

Strength: Back Rack Alternating Lunge

4 x 16 (8/side)

Start @ 30% of 1RM Back Squat and build up

WOD: Single Under Flight Simulator

For Time

5-10- 20-30- 40-50- 40-30- 20-10- 5

A) CF S-WOD


B) CF Metcon


C) For time:100 double unders, rest exactly 3 min, 100 double unders


Score includes rest.

WOD:

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (135/95 lbs)

6 Burpee Box Jump-Overs 24/20

Rest 5 minutes, then:

A) CF Metcon

B) Work on an gymnastics based weakness

Skill: Tabata hold x 3 (4 min at each station)

Tabata 1: L-Sit Hold Hanging from rig (sub – off dip station, knees bent, between boxes) EXTRA CREDIT: Off paralletes – but must be straight legged

1 min rest/transition

Skill: Accumulate one of the following in as few of sets as possible

20 Strict Pull ups

30 Banded Pull ups

40 Rouge Bar Pull ups

50 Ring Rows

WOD: 2 Rounds

15/12 Cal Row