Skill: 5 sets of 3-5 reps

Tempo strict pull ups: 3 seconds up, 1 second at the top, 3 seconds down

*If athlete does not have strict pull ups, they can:

- partner up for assistance

- use a challenging band

WOD: Alternating EMOM x 21

Min 1) 8/6 Cals AAB

Min 2) 6 Thrusters Barbell – 45/35 or DBs 20-25/10- 15

Min 3) 6 Burpees

Score is rounds completed

Strength: Power Snatch + Hang Power Snatch Complex

EMOM for 10 min

Start at 60% of your 1 rm Power Snatch

Increase weight each round with good form

WOD:

4 RFT

A) CF S-WOD

B) CF Metcon

C) Toes to bar; 3min AMRAP

Skill: Push Press

3-3- 3-3- 3

Build to a Heavy 3

WOD: Death by 10m sprints

Start at 10m and increase by 10m each minute until failure

Strength: Bench Press take 15 minutes to find today’s heavy double

rest 2 min

ONE set of max reps at 75% of double weight

WOD: 3 ROUNDS OF:

4 min AMRAP

10 Ring Dips (usual subs)

Skill: Back Squat

Every 3 minutes for 4 rounds (12 mins)

7-5- 3-1

*Build to a Heavy Single or 1RM

WOD: 3 Rounds

1 min max calories row

A) CF S-WOD

B) CF Metcon

C) Strict pull ups; 4 sets of max reps, or accumulate 30 reps in as few sets as possible

Skill: Rope Climb Review/Practice – 15 mins

WOD: 3 Rounds for QUAILTY

2 Rope Climbs (Scale: As high as possible, 4 up/downs, 12 ring rows

50ft Dumbbell Walking Lunges 30-40/15- 25 (Hold DBs down by side)

Skill: Teams of 3

Accumulate as many row meters as possible in 12 min

WOD: 12 Min AMRAP

9 Deadlifts 155/105

6 Burpees

3 Power Cleans 155/105