Skill: Deadlift
20 minutes to find 3RM

WOD: 9 Rounds For Time
5 Thrusters 95/65
5 Pull Ups

Score is 3RM/time

Skill: 3 Rounds
8/side Single Leg KB Deadlifts
8 Ring Rows
Rest 1 minute

WOD: AMRAP 16 – Teams of 2
15/10 cal row
10 Deadlifts 135/95
10 Goblet Box Step Ups 35/20

A) Snatch complex; from the ground, 3 sec pause at the knee, snatch, high hang snatch (above mid thigh). Find heaviest of the day.
B) CF Metcon
C) Pull a heavy 3 deadlift

Strength: Back Squat
E2MOM x 10 minutes
Round 1) 5 reps @ 60%`
Round 2) 4 reps @ 70%
Round 3) 2 reps @ 80%
Round 4) 1 reps @ 85%
Round 5) 1 rep @ 90%
Rest 2 minutes

WOD: Back Squat
2-2- 2-2- 2-2

Score is heaviest 2

A) CF S-WOD
B) CF Metcon
C) 40 toes to bar for time (must open up with largest possible unbroken set)

Skill: Ring Muscle Up - Every :90 for 6 rounds
Option 1:
Rounds 1,3,5 - :15 Top of Dip Support Hold + :15 Bottom of Dip Support Hold
Rounds 2,4,6 – 3 Ring Rows w/ pause + 3 Dips
Option 2:
Rounds 1,3,5 – 10 Ring Swings

A) CF S-WOD
B) CF Metcon
C) 150’ handstand walk for time

Skill: 4 Rounds
4 DB Strict Press
4 DB Bent Over Rows
4 DB Push Press
4 DB Bent Over Rows
Rest :90

WOD: For Time
10-9- 8-7- 6-5- 4-3- 2-1
Push Ups