Skill: Push Press

3-3- 3-3- 3

Build to a Heavy 3

WOD: Death by 10m sprints

Start at 10m and increase by 10m each minute until failure

Strength: Bench Press take 15 minutes to find today’s heavy double

rest 2 min

ONE set of max reps at 75% of double weight

WOD: 3 ROUNDS OF:

4 min AMRAP

10 Ring Dips (usual subs)

Skill: Back Squat

Every 3 minutes for 4 rounds (12 mins)

7-5- 3-1

*Build to a Heavy Single or 1RM

WOD: 3 Rounds

1 min max calories row

A) CF S-WOD

B) CF Metcon

C) Strict pull ups; 4 sets of max reps, or accumulate 30 reps in as few sets as possible

Skill: Rope Climb Review/Practice – 15 mins

WOD: 3 Rounds for QUAILTY

2 Rope Climbs (Scale: As high as possible, 4 up/downs, 12 ring rows

50ft Dumbbell Walking Lunges 30-40/15- 25 (Hold DBs down by side)

Skill: Teams of 3

Accumulate as many row meters as possible in 12 min

WOD: 12 Min AMRAP

9 Deadlifts 155/105

6 Burpees

3 Power Cleans 155/105

A) Complex; Power Clean + Hang Clean + Jerk

B) CF Metcon

C) 100 cal row for time

WOD: AMRAP 6

12 Lateral burpee over bar

8 S20 135/95

Rest 3 min

6 min

Run max meters

Rest 3 min

AMRAP 6

12 Wall balls AHAP

A)
For Time
400m Farmers Carry 1/4 BW Each Hand

B)
For Max Calories
5 Rounds
:20 Max Cal AAB/Row
200m recovery run

Score is
time
Total calories

Strength:

OHS 15 min (to find 3rm across 3 sets)

3- 3- 3

WOD: 4 RFT

400 m run

12 OHS 95/65