A) CF SWOD or 6-9 butterfly c2b pull ups (whichever you feel like you need work with)

B) CF Metcon

C) 2 x turf length hs walk for time; 10 sec nose to wall hs hold penalty for each time you come down, assessed after completing both rds.

Skill: Bench Press 5X5 @ 70-75%

WOD:

Against a 12-minute running clock, complete the following:

Run 800 Meters*

immediately followed by…

As many rounds and reps as possible of:

30 Wall Ball 20/14

A) Power Clean + Push Press x 2 reps x 7 sets every 2min

Same weight as last cycle (85-90% of 1RM Power Clean)

B) CF Metcon

C) 4 sets max strict ring dips

WOD: In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1:

10 Box Jumps 24/20

5 Pull-Ups (scale – banded pull ups, Rogue bar pull ups or 10 ring rows)

A) CF Metcon

B) Muscle ups; 4 to 5 Sets of 3 to 5 reps, working kip efficiency, feet together, tight hollow, tight arch positions.

Skill: Partner 2k Row

Teams of 2

Partner A rows while partner B holds weighted plank 25/15

WOD: For time

18-15- 12-9- 6

T2B

SDHP 75/55

Back Rack Lunges

Score: 2k time/ time

Push press
5 x 5 at 75%

WOD:

30 Box jumps 24/20
30 jumping pullups
30 AKBS 35/24
30 walking lunges
30 Knee to elbow
30 Push press 45/33
30 back extensions
30 wall balls
30 burpees
30 JR"

S:
Front squat
60% x8
65% x6
70% x 4
75% x2
or build to heavy 3 if no 1 RM.

WOD:
21-15-9
Deadlift 225/155
Toes to bar (Sub KTE/ AbMat sit up)

A) Power Clean; find a 2RM

B) CF Metcon

C) HSPU; pick a level, 4 sets of 5 strict, 3 sets of 10 kipping, 4 sets of 5 kipping from 4” deficit.