A) Back Squat; 5 sets of 3 @ 78-80% of 1rm (try to move quickly) Add 5- 10#s to last week.

B) CF Metcon

C) Deadlift: Find a heavy touch and go double.

Skill: 12 mins to find 1 RM Turkish Get Up on each arm

WOD: AMRAP 10

800m run

300m row

Max Wallballs in time remaining

Score is TGU + wallballs

Skill: Pendlay Rows 6.6.6.6 increasing weight each time

*Weight touches ground each time from a dead stop*

WOD:

AMRAP 15 minutes

4 Bar Muscle-ups  4 Rogue bar mu  8 pull ups (bands allowed)  12 ring rows

Skill: Front Squat 4x7 @60-65%

WOD: AMRAP 9

20 Mountain Climbers (wide)

10 Box Jumps (20/16)

1 Plate Push (one way)

Score is FS weight + Rounds/reps

Strength: Front Squat 3x5 @70-75%

15 minutes including warm ups

WOD:

20 min EMOM

Min 1: 16 Front Rack Lunges total 135#/95#

Min 2: 12 HSPU --> sub 1 abmat --> box pike --> DB Push Press

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

B) 20min EMOM

min 1 – 10 Front rack lunges (alternating) (135/95)

min 2 – 9 ring dips

Skill: 15 min Rope Climb review/practice

*If they have rope climbs, have them try for 8-10 climbs in 15 min*

WOD: 4x AMRAP 3; 1 min rest

9 Air Squats

6 Situps

3 Wall Walks