A) CF S-WOD

B) CF Metcon

C) Deadlift; Find a heavy set of 5.

SKILL: 50 Call Assault Bike for time

WOD: 4 Rounds

1 min max 1 arm thursters (30-40)/(15- 25)

1 min max burpees

1 min max 50ft sprints

1 min rest

Score is time/max reps

SKILL: Pick one of the two:

A) Reverse Tabata (:10 on/:20 off) x16 rounds

Top of Ring Dip hold (can use dip station as well)

Bottom of Ring Dip hold (can use dip station as well)

Alternate between the movements

STRENGTH: Front Squat

E2MOMx 7 rounds (14 min)

2 Reps @ 75-85%

WOD: AMRAP 2

12 Burpees

Max Cal AAB

Rest 2 min

AMRAP 2

12 Burpees

Max Cal Row

A) Complex; Clean + Clean and jerk, build to a heavy single (ok to drop the bar between the first and second clean)

B) CF Metcon

C) Ring Muscle ups; 4 to 5 sets of 3. Low volume day, focus on efficiency.

SKILL: A) Back Rack Barbell Step Up

3x16 (8 Right/8 Left)

*Use a box that gets the leg at parallel*

*Start very light and work up*

WOD: AMRAP 15

5 Ring Dips

10 Pushups

20 Squats

WOD: Teams of 3

AMRAP 25

1 Rope Climb

1 G2OH (155/105)

100m Sprint

1 G2OH (155/105)

1 Rope Climb

A) CF Metcon

B) Attack a weakness!

Skill: Back Squat

5 reps @ 80%

3 reps @ 85%

1 rep @ 90@

Max reps @ 80%

WOD: Karen

150 Wallballs

Score is reps @ 80%/time

FRIDAY

Skill: Push Press

3-3- 3-3- 3, increase weight

WOD: Buy In: 100 Jumps Ropes (75 DUs)

3 Rounds for Time

15 Box Jumps (20/16)

15 Pullups

Buy Out: 100 Jump Ropes (75 DUs)