A) CF S-WOD

B) CF Metcon

C) 4min tabata; aab (Score total calories)

A) Strength: Back Squat Clusters (15-20min)

(beginners can build to a heavy set of 5 over the course of the 10min)

E30sec: 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)

Rest 3 min

A:

Med Ball thrusters

E2MOM 10 med ball thrusters x12 min (6 rounds)

B:

Team of 3

25 min cap

Complete with med ball 20/14#

300 squats

A) CF S-WOD

B) CF Metcon

C) 3x max hollow hold for time (score total time) rest 1min between attempts

D) 3x max superman hold for time (score total time) rest 1min between attempts

A:

Turkish get up

Build to moderate double for each side.

Focus on quality over weight. Have them require perfect reps prior to going up in weight.

B:

12 min AMRAP

Team 3

A) Skill: Toes to Bar / K2E / Knee Raise

Kipping explanation / beat swing

10min EMOM 5 reps

B) Metcon: Tabata x 16min Rotate movements (min 1 vup, push up, min 2 sprint, bj, min 3 vup,

A) CF-S- WOD

B) CF Metcon

C) 3rft; 10 ttb, 10 box jumps

D) Rest 3min, then repeat.

Warm up:  Switch Game

Round 1: Bear Crawl & Frog Hops

Round 2: Lunge  & Skip

Skill: Front Squat Review

WOD: 10 -9- 8- 7- 6- 5- 4- 3- 2-1

Front Squat

A:

TBATA

Side pillar left

Side pillar right

Rest 2 min

TBATA

Dead Bug hold

pushups

B:

FGB style

3 rounds