Strength: Deadlift

E2MOM x 5 Rounds (10 minutes)

7 Reps @ 60-65%

WOD: 4 Rounds for max reps

1 min max Rope Climbs (Scale ½ up, up/downs with knee raise, ring rows)

A) 3 sets of 5 ring muscle ups, then CF S-WOD

B) CF Metcon

C) 6min amrap; 5 hspu, 20 double unders

Strength: E2MOM x 9 Rounds

Min 1-3: 5 Strict Press

Min 4-6: 5 Push Press

Min 7-9: 5 Push Jerks

*Look to increase each round

WOD: Teams of 2/3

AMRAP 16

Skill: EMOM x 10

“x” rep of Toe 2 Bar, Knee 2 Elbow, or Knee Raises

*Pick a number you can hold the same across 10 minutes

Endurance: Every 8 minutes for 3 rounds:

800m run

REST DAY

Skill: EMOM x 18

Min 1) :40 max calories on Bike or Rower

Min 2) 150’ (turf down and back) Farmers Carry @ ¼ Bodyweight in each hand. (Scale up in weight if needed)

Oly: Every :90 for 10 rounds

Hang Snatch + Full Snatch

*Start around 60% of 1RM Snatch and build up

WOD: Isabel

30 Snatches 135/95

Score is heaviest Snatch complex/time

A) CF S-WOD

B) CF Metcon

C) 10min EMOM; 10/8 Assault bike calories

Skill: Handstand Practice – 15-20 min

A) Work on inversion if uncomfortable being upside down

B) Wall Drills: (Work on being inverted and transferring weight from side to side)

a. Shoulder Taps

b. Hip Taps

A) Back Squat; 7 Sets of 3 @ 75 to 80% (dynamic effort, be quick)

B) CF Metcon

C) 6min AMRAP; 24’ hs walk, 24’ single arm dumbbell walking lunges (50/35)