REST DAY

Skill: Push Press

10 min EMOM

4 reps @ 80-85% of Strict Press from 5/1 or moderate weight

WOD: Single Annie

100 - 80 - 60 - 40 - 20

Jump ropes

50 - 40 - 30 - 20 - 10

Warmup:

3 Rounds

Bunny Hop

Roving Plank

5 Jumping Squats

Skill:

Hot Potato

WOD:

AMRAP

Ball Toss x 10

Strength: E2MOM x 6 rounds (12 min)

3 Push Jerks

*Build to a Heavy 3

WOD: Partner WOD, teams of 2

AMRAP 15

30 Calories Row (Bike)

20 Shoulder to Overhead 135/95

A) Clean and Jerk, heavy single

B) CF Metcon

C) 3 Rounds for time;

10 Russian KBS (70/53)

10 Box jump overs (24/20)

Girl Gone Wild

Oly: EMOM x 10

1 Power Snatch + 1 Hang Power Snatch

*Start around 60% of 1RM Power Snatch and work up if successful

WOD: Annie

50-40- 30-20- 10

Skill: Rope Climbs

EMOM for 10 min

Option 1: 1-2 rope climbs

Option 2: 2 ½ climbs

Option 3: 3-4 rope up downs

Option 4: 4 Seated foot grip to standing on rope

A) Power Snatch; 10min emom; min 1-3; 1 rep @ 75%, min 4-6; 1 rep @ 80% min 7-9; 1 rep @ 85%, min 10; heavy single.

B) CF Metcon

C) Front Squat; build to a heavy set of 3.

A) Murph

B) 5min low intensity row or bike.

C) 5min lower, and upper body mobilization.

WOD: 1 mile run

100 Pull ups

200 Push ups

300 Air Squats

1 mile run

*May partition the pull ups, push-ups, and squats however they like.

Score is time