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

Skill: 4 rounds for max calories:

20 pulls on the rower

WOD: 4 rounds of*:

Min 1: 16 Front Rack Lunges 95/65

Min 2: 10 Lateral Burpee over Bar

Deadlift E90sec x8 rounds (12min)
3reps at 55-60%

WOD:
For time
30 box jumps 20/14
10 pull-ups
30 box jumps
20 pull-ups

Skill: 400 m run for time

WOD: For time

Freestyle Fran*

Anyway you can get through:

45 thrusters 95/65

45 reps of pullups (scale -> jumping pullups -> Rogue bar -> ring rows)

Rest 3 minutes

A) In 12min work up to a heavy single clean and jerk.

B) CF Metcon

C) Mobility / shoulder health. Banded face pulls, internal, and external rotator cuff work. Let me know if you need guidance.