Strength: Push Press

Every :90 x 10 rounds

2 Reps. Start @ 50% and build to a heavy 2

WOD: For Time

Buy In: 100 Double Under (150 Single Under)

5 rounds

A)
Deadlift
E2MOM x 5 rounds (10 mins)
3 Reps @ 75-80% (+5/10 lbs from last week)

B)
For Time
1000m row/2500m Bike
40 DB Snatch 30-35/20-25
20 Box Jump Overs

Strength: Front Squat

Take 20 minutes to find 3RM

WOD: Fran

21-15- 9

Thrusters 95/65

Pull ups

Score is Front Squat 3RM/time

PR Happiness.

A)
Back Squat
E3MOM x 4 (12 mins)
10-7-5-3

B)
AMRAP 8
10 Wall Balls 20/14
8 Ball Slams 20/14
6 Burpees
Score is
Heaviest BS weight
Rounds + Reps

A) CF S-WOD

B) CF Metcon

C) 10min emom; 2 power clean @ 80% of 1rm

WOD: Every 3 minutes for 36 minutes, alternate through

1) 30/20 cal AAB

2) 400m run

3) 30/20 cal Row

4) 15 Bar Facing Burpees

*Stagger starting locations

A)
Kipping Review
Spend 15-20 minutes going over Beat Swings and K2E/T2B progessions

B)
For Time
30-20-10
T2B (Scale K2E, Knee Raises, T2R)
KB SDHP 53/35

10 min cap

A) CF Metcon

B) Toes to bar; 5 sets of 8, 40sec rest between sets

A)
EMOM x 12, alternate
Min 1) "x" Strict Pullups (Bands ok)
Min 2) 10 Hollow Rocks
*"x" should reps able to maintain all 6 rounds

B)
For Max Reps
12 Sets of :40 on/:20 off

Strength: EMOM x 10

3 Deadlifts + 3 Strict HSPU

*Deadlift weight should be around 75-80%

WOD: 4x AMRAP 3/1:30 rest

9 Wall Balls 20/14

7 American KB Swings 70/53