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

Skill: Rope Climb Review
WOD: AMRAP 20
Teams of 2
50 Jump Ropes
10 DB Front Rack Lunges 30-35/20- 25
2 Rope Climbs
50 Jump Ropes
20 DB Front Rack Lunges
2 Rope Climbs

Skill: Every 2 min for 10 minutes
200 m run + 10 KB Swings 53/35
WOD: AMRAP 10
10 Double Unders (Reg subs)*
5 Strict Pull Up (sub: bands then Rogue bar – NO KIPPING)
15 Double Unders
5 Strict Pull Up

A) Strict press; quickly hit 3 sets of 5 @ 70 to 75% of 1rm Strict press
B) CF S-WOD
C) CF Metcon (bend your legs, don’t snatch like an ***hole)
D) 10min mobility centered on the entire posterior chain

Skill: Rowing Technique Review
WOD: 8 sets of 250m row
Rest 2 to 3 mins between efforts, or as class size allows

Score is slowest 250m