A) Endurance: 250m x 3 (groups of 3 on rower waterfall style, abc, abc, abc)

Score slowest 250m row (reset after ea person)

B) WOD: EMOM 20min (5ds)

Min 1: 11 burpees

Min 2: 40 double unders (scale: 80 singles)

A) CF S WOD

B) CF Metcon

C) 2 x turf HS walk

Got a vest? Wear it.

WOD:

20 Deadlifts 275/195

Run 400m

20 AKB swings 70/53

Run 400m

20 Overhead Squats 115/80

Run 400m

20 Burpees

Run 400m

20 C2B

A) CF Metcon

B) Work on a Gymnastics weakness.

Skill: E90sec for 7 rounds (10 min 30 sec): 2 Tempo Back Squats 32x1 @75-85% of 1 rm

WOD: 12 min AMRAP Partner 1:1 (Partner A does reps, than partner B does reps – they are not split)

S:
Press 5x5 2 80%

WOD:
For time
400m run
30 pushups
15 front squat 95/65
500m Row
15 push press
30 deadlift

A) Back Squat; 3 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)

B) CF Metcon

C) Dumbbell Bench press; 4 sets to find a 10RM. Superset with 4 sets of 15 GHD Sit ups