Skill: Farmers Carry

4 x 100m Unbroken

May increase weight after each set

WOD: AMRAP 12

12 Wall Balls 20/14

10 Box Jump Overs

8 Push ups

Skill: 15 min Double under practice

OR

Those that have double unders - Mini Flight Simulator for time

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

Skill: Front Squat E2MOM for 12 min

5 reps at 70-80% of 3 rm from 7/14

Stay at the same weight not increasing

WOD: AMRAP 12

10 DB Power Snatch (L) 40-55/20- 35

10 Single Arm OHS (L)

Strength: Deadlift

4 x 8

Start around 60% and build over the 4 sets

WOD: 3 Rounds For Time

15 KB SDHP 53/35

12 KB Goblet Squats 53/35

200m run

Strength: E90sec for 8 rounds Push Press + 2 Jerks (Can be push jerks, split jerks or combination)

Start at around 60% of 1 rm Strict Press

Increasing in weight each round to work up to a heavy complex

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.