Strength: Strict Press 1rm 15 min or less

1-1- 1-1- 1

WOD:

EMOM for 12 minutes of:

Min 1: 12-15/8- 10 Bike cal

Min 2: 8-10 S20 135/95

Skill: Deadlift (around 20 min)

4 x 5 at 75- 80% of 7/3 5rm

WOD: 4 RFT

400m run

15 T2B (sub – as high as possible knee raise, T2R, sit ups)

16 min time cap

Skill: 8 rounds of :20 on, :40 off

Handstand Hold

Wall Walk Hold

Pike off a box Hold

Plate OH Hold 45/25

*Review all movements, have members pick one

WOD: 3 Rounds

A) E2MOM x 16min (8rds); Sets 1-2 = 3 reps @ 60-65%, Sets 3-4 = 2 reps @ 70-75%, Sets 5-6 = 1 rep @ 80-85%, Sets 7-8 = 1 rep @ 90-95%

B) CF Metcon

C) Tabata 8min; alternate between hollow holds, and push ups

Skill: 10 Rounds

:10 Plank Hold (Top of Push up)

:20 Rest

:20 Max Russian Twist 45/25

:10 Rest

WOD: AAB 2.5/2k

Rest 3 min

Run 800m (Row 750m if raining)

A) CF S-WOD

B) CF Metcon

C) 1 mile run for time

Skill: 15 mins to find 2RM Single Arm Seated DB Strict Press

Rest 2 min

One set of max reps per side @ 70%

WOD: 8 min Ladder

4(+4) Situps

4(+4) Ball Slams AHAP

Strength: E2MOM for 12 min

2 Full Snatches (not TNG)

Start at 60-65% of 1rm. May increase each round w/ good form

WOD: AMRAP 15

25 Wall Ball Shots 20/14

10 HSPU

A) CF S-WOD

B) CF Metcon

C) E2MOM x 12min (6rds); first 3rds, 1 unbroken set max pull ups, second 3rds, 1 unbroken set max chest to bar pull ups

WOD: Partner Daniel

For time

100 pull ups (sub – jumping or ring rows)

400 m run (together)

42 thrusters 95/65

800 m run (together)

42 thrusters 95/65