Warm up:

Red Light, Green Light

Skill:

Pull ups/Monkey Hangs

WOD:

2 Rounds

11 Hurdle Hops

9 Lunges

7 Jumping Pull ups

Mission:

Strength: Front Squat (work up to heavy 5)
5 - 5 - 5 -5 - 5

WOD: 20 - 16 - 12 - 8 - 4
DB Front Rack Lunges (in place) 25-35/10-20
Renegade Rows

Cap 12 min

Score: FS weight/time

A) Strength: Push Press; find a heavy single

B) Metcon:  For Time (‘17 online qualifier)

21-15- 9

S2O

C2B

time cap 12min

A) Power Clean + 2 push press; find heaviest for the day

B) CF Metcon

C) 4 RFT; 15 cal AAB, 200m run

A) Strength: Deadlift; 4 sets of 5 reps @ 85-90% of 5RM, or 75 - 80% of 1RM

7min to build up to working weight then E3MOM x 4rds

B) Metcon: AMRAP 12min

6 Power Snatch

12 Box Jump

Skill: Kipping clinic 15 min
- Superman to Hollow on the bar (or off box if people cannot hang)
- Work on beat swings (do 3-5 then stop)
- Work on control of movement
- Try to gradually connect pull for KR, K2E, T2B or Pull up

A) Power Snatch + hang Snatch; 5 sets @ 85% of 1rm PS

B) CF Metcon

C) Deadlift; Heavy single

Strength: Strict Press
Work to a heavy 2 in 15 minutes
then rest 2 min
ONE SET MAX Push Press reps at 75% of your heaviest 2

WOD: 21 - 15 - 9
Wall Balls 20/14
Box Jumps 20/16
Burpees

A)    Strength: Front Squat Heavy single (20min)

B)    Metcon: For time

6-9- 12-9- 6

Burpee over bar

Front Squat (from the ground) (rx 155/105, rx+ 185/135)

]Time cap 15min