Skill: 250M Row For Time/Leaderboard

WOD:

21 - 15 - 9

Sit Ups

Thrusters (95/65#)

Directly into:

15 - 12 - 9

A) Power Clean; E90sec x 5 rds, 2 @ 85%

B) Strict press; E2MOM 6min (3 sets) 5 reps @ 70-75% add 2 – 5# to last week.

C) 5rds for time, sub 11min target, but no cap.

WOD:

Teams of 3 – 1 person working, 2 people holding

6 minutes at each station

2 minutes rest/transition

Station 1: Max Sledge Slams – other teammates planking

A) CF Metcon

B) Front, and back lever progressions, and practice.

Strength: 1 Deadlift @75-80% every 30 seconds for 10 minutes

WOD:

5-4- 3-2- 1 Ring Muscle Ups

sub 10-8- 6-4- 2 C2B or PU + Dips or Push Ups

5-10- 15-20- 25

Box Jumps 24”/20”

For Time

Skill: Strict pullup practice; 10 minutes to accumulate ONE of the following

20 Strict Pullups

30 Banded Pullups

40 Rouge Bar

50 Ring Rows

WOD: 20 min EMOM

Odd: Max 1-Arm DB Thruster (25-35#/10- 20#)

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

B) CF Metcon

C) Pull a heavy double Deadlift, touch and go, no dropping allowed.

Skill: Superset of 8 DB Bench Press & 8 DB BO Rows

5 sets increasing weight each set

Partner up, rest is partner completing both movements then switching

WOD:

Plate Push Down & Back

10 V-Ups sub  sit ups