A) Strength: Strict Press 5rm

B) Metcon: 8min AMRAP
10 Dumbbell overhead lunge 40-50/25- 35 (single dumbbell, use whatever hand you want)
5 Dumbbell shoulder to overhead (whichever arm)
10 toes to bar

Skill: EMOM x 10, alternating movements
Min 1: 15 Wall Balls 20/14
Min 2: 15 MB Russian Twist

WOD: 1k Row (any damper setting)
Rest 6 minutes
1k Row (damper setting on 1)

 

A) CF S-WOD
B) CF Metcon
C) Tabata GHD sit ups

A) CF Metcon
B) Deadlift; build up to a heavy single for the day

A) Metcon:

AMRAP 20 - Teams of 2

Partner 1:
400m Run

Partner 2:
AMRAP
2 Rope Climbs
8 HSPU
12 KB Swings 53/35

A) Oly:

30 min EMOM

1 power Snatch

1 overhead squat

Load should be around 65 to 75% of 1rm power Snatch. Ideally, pick a load and stick with it.