S:
10 min EMOM
Odd: 15 wall balls 20/14
Even: 15 Russian twist 45/25

Split groups if big class 

WOD:
7 min AMRAP
burpees

S:
Deadlift build to 10 rep moderate  weight (RPE around 5-6) light focusing on technique

WOD:
400m Run buy in

Then Diane-ish
21-15-9
Deadlift 205/145

SKILL: AMRAP 5

Max DB Burpee Box Step Overs (40-50)/(25- 35), (20 inch/16 inch)

WOD: For Time

40/30 Cal AAB

20 Box Jump Overs (24/20)

40 Wallballs (20/14)

Score is max reps/time

A) Back Squat; 3 sets of 5-6 reps @ 75%

B) CF Metcon

C) Handstand walk; 5 sets of 25’

D) Toes to bar; 4 sets of 12 in under 4min

S:
Shoulder press 3x5 @60%, weight focusing on form

WOD:
4 rounds
1 min stations
Row (calories)
Plank (:30 sec hold)
Box jump 24/20

A) Complex; Power Snatch + low hang snatch (below knee) Find heaviest for the day.

B) CF Metcon

C) Deadlift, find a heavy set of 4.

STRENGTH: Deadlift

15 mins to build to a Heavy 4

WOD: Every 5 min for 20 min (4 rounds)

6 bar facing burpees

10 G2OH*** (95/65)

6 bar facing burpees

*1 st round is 10 Snatches

STRENGTH:

E3MOM x 15 min (5 Rounds)

1 Front Squat @ 90-95%

5 Strict HSPU/7 Kipping HSPU/7 DB Strict Press (AHAP)

WOD:

Jackie

1000m row

50 Thrusters (45)

30 Pullup

 

A) CF S-Wod, except instead of FS, we are going to clean @ 85 – 90%

B) CF Metcon

C) Not for time: DB Thrusters; 3 sets of 10 reps @ (50/35),

D) ghd sit ups 3 sets x 15-25 reps