A) CF – S WOD

B) 10 Front rack lunges (135/95) (alternating)

10 chest to bar pull ups

200m run

4 rounds for time

C) 2 x turf length HS Walk, 5 box jumps every time you come down (30/24)

Test: 500 m row (1 attempt); cycle through, should not take more than 15 – 20 min even in large classes

Wod:

12. 9. 6. 3 of

push jerk 135/95 (no split jerks)

ball slams AHAP (MUST be caught on the bounce)

A) CF S-WOD

B) CF Metcon

C) Annie: 50-40- 30-20- 10 double unders / sit ups

S: Bench 5x3 @ 75% of 1 rm

WOD: 3 Rounds of:

4 AMRAP
7 DB Hang Power Cleans *go heavier than normal*
5 Thrusters
3 S2O
– Rest 1 Min – Then start where you left off!

Score: Bench wgt/rounds and reps

S:
Back squat
Take time to build to working weight
6@75%
4@85%
2@95%

WOD:

10 min AMRAP
10 DB thruster 40/20
10 burpees

Skill: Turkish Get Ups

15 mins practice/working up to a heavy single on each side

Wod: Teams of 2

600 m farmers carry AHAP (both run; one carries at a time switching off as needed)

50 tire flips (total)

Strength: Deadlift 5 x 3 @ 85% of 1RM

WOD:

3 Front squats 165#/115#

6 box jumps 30”/24” (land above parallel)

9 MB crossover push ups (use the hard balls and switch mid air) (Scale is hand release)

AMRAP in 9 mins

S:

5 min cal on bike or rower followed by 1/2 the number  of reps (calories) in pushups Doesn't need to be unbroken.

WOD:

3 RFT
1 rope climb
10 ring dips
20 Russian twist 45/25

Strength: Power Snatch

2 reps E2MOM for 16 min

Sets 1-3 use 70% of your 1

Sets 4-6 use 80% of your 1

Sets 7-8 use 82-87% of your 1

WOD

100 m shuttle sprint (outside – down 50, back 50)