Warm up:
20 jump ropes
20 squats
Pizza tag!

Skill:
EMOM for 12 min
Min 1 - 12 yd plate push
Min 2 - 10 swings

WOD
20 wall balls
15 sit ups
10 box jumps

Skill: EMOM for 12 min

Min 1: 10 Russian Swing 53/35

Min 2: 1 Plate Push (one way) 45/25

WOD: AMRAP 15 min

5 Pull ups (sub: jumping, bands, Rogue bar, 10 ring rows)

10 Burpees

15 Air Squats

A) Oly: Power Clean: find a heavy single Power Clean

B) Metcon: 3 Rounds for time

21 Wallballs (20/14)

15 Toes to bar

9 box jump overs (24/20)

Score: PC weight / time

A) Power Clean and Push Jerk 1rm

B) CF Metcon

C) 50 cal on airdyne for time

D) 4 sets of 3 – 5 ring muscle ups

A) Strength: Back Squat: 5 sets of 3 @ 75% plus 5# (same as week 2)

B) Wod: Jason Khalipa’s EMOM challenge (all work completed each minute, not alternating minutes)

RX+:12min EMOM

7 AKBS 70/53

A) Front Squat; 5 sets of 3 @ 75% plus 5# (same as week 2)

B) CF Metcon

C) 6min Alternating Tabata: hollow rocks, push ups

Skill: Front Squat

75-80% of your most recent heavy double (12/14)

EMOM every 90 seconds - 5 rounds of 3 reps

WOD:

Partner WOD – Reps are not split; partner A does rope climb, partner B does rope climb, etc…

AMRAP 22 min of:
10 Deadlifts (225/155)
5 HSPU (strict RX+) > sub db strict press ahap
1 Rope Climb (legless RX+)
400m Run

Score: Rounds and reps

A) CF Metcon

B) Handstand practice