Skill: Press Complex
5 Sets of the following:
2 Strict Press + 4 Push Press

WOD: For Time
1k Row
50 Walking Lunges
30 DB Push Press 20-25/10- 15
*Stagger starts if needed

A) CF S-WOD
B) CF Metcon
C) 1k row for time

Strength: Every 3 min for 15 min
Back Squat 5 reps @ 75-80% of 1 rm

WOD: 10 min AMRAP
10 Box Jump Overs 24/20
20 Sit Ups

Score: back squat weight /rounds and reps

Partner WOD: 10 min AMRAPs

Station 1:

400 m run (together)

5 Tire Flips AHAP (each)

3 min Rest/transition

Station 2:

40 cal AAB (split however)

Skill: Double Tabata

Tabata 1: Hollow Hold

Rest 1 min

Tabata 2: Double KB Front Rack Hold AHAP

*May stagger tabatas if large class

WOD: For Time

30-24- 18-12- 6

Strength: Hang Power Clean and Jerk – take 12-15 min to find a heavy double

WOD: 15-12- 9

Deadlifts 255/175

HSPU (normal subs and HRPU)

10 min time cap

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