Skill: Jerk Complex

15-20 min to find heaviest

2 Push Jerks + 1 Split Jerk

WOD: For Time

500m run – 400m run – 300m run – 200m run – 100m run

STRENGTH: Front Squat

E3MOM x 4 rounds (12 min)

6 Reps @ 70%

WOD: AMRAP 15

8 Front Rack Lunges (115/85) (4 each leg)

8 T2B

8 Hang Power Cleans (115/85)

A) Clean; E3MOM x 4 rds; 3 @ 80 to 85% (no touch and go)

B) CF Metcon

C) 8 rounds for time; 12 cal assault bike, 1 rope climb

OLY: Power Snatch

15 min to find a HEAVY 3 rep TnG

WOD: AMRAP 14

3 Bar MU (3 Pullups + 3 Pushups)

6 HSPU

9 Power Snatch (95/65)

Score is Heaviest 3 Rep Snatch/Rounds + reps

A) CF S-WOD

B) CF Metcon

C) Strict pullups; 4 x max reps (minimum 35 reps, take more sets if you need to. If you have more than 10 per set, add weight)

A) CF Metcon

B) Work on a strength weakness.

WOD: Teams of 3

AMRAP 22

20/15 Cal AAB

10 Wallballs

*As soon as the bike becomes free, next teammate will start their round

Score is rounds + reps