Skill: Tabata hold x 3 (4 min at each station)

Tabata 1: L-Sit Hold Hanging from rig (sub – off dip station, knees bent, between boxes) EXTRA CREDIT: Off paralletes – but must be straight legged

1 min rest/transition

Skill: Accumulate one of the following in as few of sets as possible

20 Strict Pull ups

30 Banded Pull ups

40 Rouge Bar Pull ups

50 Ring Rows

WOD: 2 Rounds

15/12 Cal Row

A) Back Squat; build to a heavy double

B) CF Metcon

C) Push Jerk; Build to a heavy double

Skill: Front Squat

Every 3 min for 12 mins (4 rounds)

7-5- 3-1

*Build to a heavy single or 1RM

WOD: Every 2 minutes for 14 minutes

7 Wall Balls 20/14

100m Sprint

Skill:

500 m row for time

Rest 5 min

250 m row for time

WOD: AMRAP 10

1 Rope Climb ( sub: as high as possible, 2 rope/up downs)

7 Back Squat 135/95 (Not from the rack)

REST DAY

Strength: Strict Press 1rm 15 min or less

1-1- 1-1- 1

WOD:

EMOM for 12 minutes of:

Min 1: 12-15/8- 10 Bike cal

Min 2: 8-10 S20 135/95

Skill: Deadlift (around 20 min)

4 x 5 at 75- 80% of 7/3 5rm

WOD: 4 RFT

400m run

15 T2B (sub – as high as possible knee raise, T2R, sit ups)

16 min time cap

Skill: 8 rounds of :20 on, :40 off

Handstand Hold

Wall Walk Hold

Pike off a box Hold

Plate OH Hold 45/25

*Review all movements, have members pick one

WOD: 3 Rounds