Skill: Every 2 min and 30 seconds for 8 rounds

200 m run

WOD:  Partner AMRAP 18 1:1 Broken up how you like.

30 KB Swings 35/25

30 Box Jumps 20/16 (scale up as needed)

30 Cal AAB

Warm up:

Duck, Duck, Goose

Skill:

Rope Pulls and Foot Clamps for rope climbs

WOD:

AMRAP

3 Rope Pulls

30ft Farmers Carry

9 Burpees

A) Strength: Back Squat; 5 RM retest

B) Metcon: AMRAP 14min

50 wallballs (20/14)

40 SDHP (95/65)

30 MB (squat) Clean (20/14)

20 S2O (95/65)

10 MB Sit ups (20/14)

A) Back Squat; 1RM test

B) CF Metcon

C) 4 RNFT; max strict pull ups, max strict HSPU

A) Gymnastics: 10 min EMOM

5 burpees + 5 Pull ups

B) Metcon: 10min AMRAP

10 Russian KB Swings (70/53)

5 push ups

10 box Jumps (24/20)

Target: 5+ rounds

Strength: Push Press EMOM X 10

5 reps @ 70-75% of Strict Press from 5/1 or moderate weight

WOD: 5 rft

10 Wall Balls 20/14

15 MB Sit Ups (sub no wb)

A) CF S-WOD

B) CF Metcon

C) 2 RFT; 400m run, 10 burpees to target.

Skill: Handstand review /practice

Reverse Tabata and a half (12 rounds) 10 sec on/ 20 sec off Handstand Hold

(Scaling: Wall walk up hold, pike off box hold  if athlete is completely uncomfortable holding

A)    Oly: Power Clean and Jerk 1RM.

B)  Metcon: 3 RFT

15 toes to bar

50 double unders

10 clean and jerk (135/95)

Target: 10min, cap 15min