A) Oly: Power Snatch Heavy Single

B) Metcon: 12min EMOM

Min 1 – 5 Power Snatch @ (155/100) or 75% of 1rm ps

Min 2 – 14/11 cal Row

Min 3 – 15 Sit ups

Score: PS weight, metcon rds completed, weight used in notes.

Skill: Take 20 min to find

Back Squat 5 rm

WOD: Baseline Retest (for time)

Buy in: Row 250m

Then 2 rounds

10 pushups

10 box jumps 20/16

10 ball slams 20/14

10 wall balls

A) CF S-WOD – find a heavy single power snatch

B) CF Metcon

C) 4 sets max strict pull ups

D) 4 sets max strict toes to bar

A) Strength: Strict Press; Find a 3rm

B) Metcon: 10min AMRAP

40 double unders (80 singles)

10 medball slams AHAP

7 ring dips (stationary dips / dips on boxes / band assisted dips)

Skill: Push Press

4-4- 4-4 (increasing in weight) Start at around 60% and build across the sets

WOD: 4 RFT

50 Single Unders

25 Sit Ups

50 Single Unders

25 DB S20

Score: PP wgt/time

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