A) 6min AMRAP

Muscle up ladder w/ double unders

1 MU, 25 DU, 2 MU, 25 DU, 3 MU, 25 DU etc

B) CF Metcon

C) Sit ups; 3min AMRAP

D) GHD back extension (weighted) 3 sets of 10

STRENGTH: 5x 4 Strict Press + AMRAP Push Press

*Start around 60% and move up. If you fail to get 4 or more Push Presses, go back down in weight.

WOD: For Time

50 KB Snatch (53/35)

OLY: Full Snatch

10-7- 5-3 TnG

*Start around 40% and move up each set

WOD: 4x AMRAP 3

12 Deadlifts (135/95)

10 KB Swings (70/53)

Max DUs

:90 rest

Skill: Accumulate one of the following

20 Strict Pullups

30 Banded Pullups

40 Rouge Bar Strict Pullups

50 Ring Rows

WOD: For Time

10-1 Wallballs

1-10 Ring Dips

Score is time

Skill: Toes 2 Bar (Knees to Elbow – Weighted Situp (45/25)

10 min EMOM, add 1 rep each minute

1 rep the first minute

2 reps on the second minute

3 reps on the third minute

And so on.

Skill: Strict Press

20 mins to find 1 RM

WOD: EMOM x 14

Odd: 100m run

Even: 10 DB Hang Power Snatch (30-40/15- 25)

Score is 1 RM + Rounds Completed

A) Back Squat; 5 @ 75%, 5 @ 80%, 5 @ 80% + 5# x 2 sets (4 total sets, 75%, 80%, 80%+5 x 2)

B) CF Metcon

C) Burpees; 2 sets of 30 for time, rest 3min between each one.

Skill: Tabata Row meters (:20 on/ :10 off) – 8 Rounds

:90 rest

Tabata Jump Rope (:20 on/ :10 off)

WOD: Death by situps

10 weighted situps (25/15) + 1(+1) situp