Warm up:

2 Rounds, :30 each station

Jump Rope

Squats

Sit ups

Burpees

Skill:

Pull ups

WOD:

AMRAP

A) Oly: Power Snatch + OHS; find heaviest for the day

B) Metcon: 10 RFT

3 power snatch (135/95)

3 OHS

100m run

Target: 12min Cap 18min

Score: PS+OHS, metcon time

Skill: Tabata MashUp x 2 (16 rounds)*

Wall Sit Hold (at or below parallel)

Plank Hold (on hands)

*class penalty every time a person comes out early (1 burpee)

WOD: For time

75 ft Bear Crawl

A) Find today’s heaviest Snatch

B) CF Metcon

C) Ring Muscle ups: 5 sets of 4 - 7

Strength: Front Squat

5 x 5 @70-80% of 5 rm

WOD: Francis

21-15- 9

Pull Ups (sub  bands  jumping pullups challenging ring rows)

DB Front Squats 25-30/15- 20

A) Endurance: Row 2k

B) Metcon: 12min AMRAP

2 Rope Climb

6 db row (do not have to alternate) (35-50 / 20-30)

6 db power clean (one head touches floor)

Score: 2k row, metcon rounds + reps

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)