SKILL: A) 3x :45 Barbell Overhead Hold (Press Grip) 45/35, 1 min rest

FOCUS: Keep midline tight and ribs pulled down. Active shoulders and no over extension of the back

S:

DB snatch
E2MOM x10 min (5 rounds)
4DB snatch 2L then 2R. Build in weight

WOD:
10 min AMRAP
50 ft over head walking lunge 45/25

A) Find max ft unbroken HS Walk

B) CF Metcon

C) For time: 30 chest to bar pull ups

S: 
Front Squat
E2MOM X10 min
3 reps @ 50%


WOD:
3 RFT
10 cal row or 7 cal bike
5 burpees
(12 min cap)

OLY: Touch and Go Power Clean Warmup

Take 10-15 mins to warm up 75-80%

WOD: AMRAP 8

10 DB Hang Squat Cleans (40-50/25- 35)

40 Double Unders

SKILL: Pistols

Pick 1

A) Spend 15 minutes working on scales and form

B) Find a 1RM Weighted Pistol – 15 mins

5-3- 3-1- 1-1- 1

WOD: For Time

30 Thrusters (95/65)

90 DUs

A) CF S-Wod

B) CF Metcon

C) Deadlift; 5 sets of 3 reps @ 80%

WOD: Every 3 minutes for 36 minutes, alternate stations

1) 30/25 Cal Row

2) 100m Farmers Carry (KB = 70/53) or (DB = 70/50)

3) 30/25 Bike

4) 20 Russian Swings (70/53) + 20 Pushups

Score is rounds completed

A) CF Metcon

B) Work on a MOBILITY weakness.

S:  2K Row for time
Team of 2 changing every 250m

WOD:
12 min AMRAP
200m Run 
10 deadlift 135/95