Skill:

EMOM for 10 min

3 Strict Deficit HSPU 45/25

(scale -> 3 Strict HSPU (no abmat) -> 5 Strict HSPU (w/1-2 abmats) -> 5 Seated DB Strict Press)

WOD:

12 min AMRAP

100 m run

"S:
E2 x5 Rounds (10 min)

5 floor press (135/95)
5 pendlay row

WOD:

4 rounds
Run 200m

30 sec Hollow hold

Row 250m

30 sec hollow hold

Run 200 m

Skill: 4 x 400 m run – Slowest run

Team up and give each partner a stopwatch. 2 -3 min rest between runs

WOD:

9 MINUTE AMRAP

3 Front Squats 135/95 RX+ 155/105

6 Push Jerks

A) CF S-WOD

B) CF Metcon

C) 3RFT; 250 row, 15 empty bar thrusters (45/33)

Skill: Deadlift 2 rm

WOD: For time*

Option A:

21-15- 9

Power Snatch 95/65

30-20- 10

Double Unders (3x single unders)

OR

Option B:

15-12- 9

Skill: 5 x 3 Back Squats at 75-85% of your 1 rm

WOD:

Complete all 32 intervals for a total of 16 min

There is no rest between exercises

Tabata Pull up (4 min of 20 sec off /10 off)

S:

E90sec x6 rounds (9min)
100m Row
then 30 sec plank hold

WOD:

12 min AMRAP

10 Ring dips
10 DB hang cleans 40/20
10 Ring Row
10 DB front squat

A) CF S-WOD

B) CF Metcon (you should be looking at option b or c)

C) Kettlebell complex; 6 round ea arm, (53/35) 3 hang power snatch, 3 power clean / jerk, 3 OHS.