A) Find a heavy single Snatch

B) CF Metcon

C) Pull a heavy 3 deadlift

A) Strength: Strict pull ups

4 x max reps, (but) must accumulate at least 40 reps, additional sets, or scale with bands as needed. Lightest band possible to get 10 reps / set chin over bar each attempt.

B) Metcon 1)

Partner A) 250m Row

Skill: Bench Press

Take 15- 20 min to find today’s heavy double

WOD: 8 min AMRAP

20 Russian Twists (choose a weight that can be done for both movements)

10 OH Walking Lunges (ARMS LOCKED OUT!)

Skill: E90sec for 7 rounds

Back Squat – 2 reps @ 70-75% of 1 rm

WOD: EMOM for 4 rounds

Min 1: 10 DB Front Squats (2 dumbbells)

Min 2: 10 Renegade Row (same weight)

Min 3: 2 Wall Walks

Min 4: Rest

A) Oly: E90sec x 7rds; Power Clean; 85% plus 5 to 10# if you made all rounds last week.

B) Metcon: Partner, I go you go, A does s2o, B does s2o, A does BJ (lol), B does BJ etc.

5 S2O (135/95)

5 Box Jump (30/24)

1 Rope Climb

A) CF SWOD, but add jerk to each power clean.

B) CF Metcon

C) 50 GHD sit ups for time

D) 3 sets of 10 weighted ghd back extensions (not for time)

A) Strength: Kettlebell Complex; 12min EMOM; kettlebell doesn’t touch the ground until complex is completed. Recommended weight is (53/35), but scale up or down as needed. Dumbbells are ok too.

Skill: Rope Climb practice

E2MOM for 12 min – 1 rope climb

Options/Scales: Halfway up the rope or as high as possible, from the box, 2-3 rope up/downs w/knee raise

WOD: For time

Buy in: 500 m row or 400 m run

A) 12min EMOM

Min 1 – max HSPU

Min 2 – max Bar Muscle ups

B) CF Metcon

C) 150’ HS Walk for time (turf x 2)