Skill: Max calories in 10 minutes (teams of 2)

WOD: Same team of 2 (1:1) Stagger starts if needed – If partner comes out of hold at

any point, working partner must stop

4 min stations

Station 1:

A) Snatch; e90sec x 7 rds, 1 @ 85-90%

B) CF Metcon

C) 5min row for max meters

A) Oly: Power Snatch

E2MOM 14min (7rds)

3 Reps @ 75 to 80% of 1RM PS or add weight ea rd to find a 3rm PS. (add 5# if all rds completed last week)

Metcon:

16 alt kettlebell snatch (53/35) from the ground

Skill: Deadlift – 15-20 min to work up to a 5 rm

WOD: For time

10-9- 8-7- 6-5- 4-3- 2-1

American Swings 53/35

Goblet Squats

Every 2 minutes – 1 rope climb (sub 2 up downs)

Score: Dead 5 rm/time

Warm up - Mixed up Tabata
Jumping Jacks
Sit ups
Lunges
Squats

Skill:  Deadlift

WOD - 9 min AMRAP
3 deadlifts
3 box jumps
3 deadlifts
6 box jumps
3 deadlifts

A) Skill: Hand stand Walking

EMOM 12min (20’ ft HS walk, or 20 sec hs hold or 20 sec oh plate hold ahap)

B) Metcon: 18min AMRAP

30 Double unders

10 Push ups

15 American Kettlebell swings (53/35)

Skill: Front Squat

Work to find today’s heaviest double

WOD: 5 min AMRAP

10 DB Power Snatch

10 Box Jump Overs (sub box step overs)

2 min rest

5 min AMRAP

20 Russian Twists

A) Gymnastics EMOM x 12min

Min 1 x 3-5 mu (bar or ring)

Min 2 x max distance HS walk (20’ min)

B) CF Metcon

C) 4 sets max strict pull ups

D) 4 sets max strict HSPU

Skill: Pull Ups

10 EMOM 6-8 pull ups

(strict  banded  Rogue  assisted) NO RING ROWS TODAY

WOD: Every 3 min for 18 min

200 m sprint

10 burpees

Score: # of pull ups/ # of burpees