A) CF S WOD, but each rd: 3mu + 3 dips on the last rep

B) CF Metcon

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

SKILL: E5MOMx 4

Run 400m

WOD: 2 Min AMRAP x 4, 1 min rest

12 Ring Rows

6 Ring Dips

*Pick up where you left off*

Score is rounds/reps

Skill: EMOM for 10 min

Weighted* pistols 6-8 total (scale  plate under heel  banded pistols pistol to box  leaning pistols)

*People may use KB, DB or plate

WOD: 5 RFT

15 Deadlift 125/85

A) Power Snatch: 4 sets of 5 reps @ 72-75% of 1 rm ps. (touch and go if possible)

B) CF Metcon

C) 750m row, 85% effort, not timed.

SKILL: Deadlifts – 20 min cap

5, 4, 3, 2, 1

*For the set of 5, start around 70% and work up finding a heavy 1

WOD: With a running clock,

0 – 5 Mins

22-16- 10

KB Deadlift (70/53)

Skill: Tethered team relay of 3: Max distance in 12 min. 2 work 1 rest. BOTH PARTNERS HOLD A BAND DURING RUN. Options to run are 100 m, 200 m and 400 m at a time. Both partners must return to start line before the next partner can go.

WOD:

A) Back Squat; 5 sets of 3 @ 78-80% of 1rm (try to move quickly) use week 3 numbers (heaviest of cycle)

B) CF Metcon

C) 2 RFT: 25 GHD sit ups, 50 double unders

Partner WOD:

6 Min Stations, 1 min transition – Partner 1 Holds, Partner 2 Works – switch however team decides

Station 1: Cal Row – Plank Hold

Station 2: KB Swings 53#/35# – Goblet Squat Hold

Station 3: C2B – Passive Hang

Skill - Back Squat 5, 5, 5 @70-75%

WOD - AMRAP 15

25yd (one turf length) weighted walking lunges (40-30/25- 15)

10 DB Hang Power Clean (40-30/25- 15)

*use same weight for both movements*