A) Power Snatch: 5 sets of 4 reps @ 75% of 1 rm ps. (touch and go if possible)

B) CF Metcon

C) 50 TTB for time

D) Free standing handstand holds and Freestanding HSPU practice. (take about 5 – 10 min to work on quality movement)

Skill: 100M Sprints 10 min EMOM

WOD:

EMOM 18 minutes - RX

Min 1: 12/10 Calorie Row

Min 2: 15 Wall Balls (20#/14#)

Min 3: Plate Push Down and Back

EMOMx18 - Scaled

SKILL :10 Plank Hold, :20 rest, :20 sec max Russian Twist (45/25), :10 sec rest (1 min total) x 8 rounds

WOD: 12 Min AMRAP

21 Situps

14 DB Row from Plank (alternate arms) (35/25)

7 Knees to Elbows

A) Front Squat; (tempo) 32x1 + 1 FS (3 sec decent, 2 sec pause at bottom,

then one front squat with no tempo). Find heaviest of the day.

B) CF Metcon

C) 4RNFT; 2x Max hold Dragon flag, 1x max reps push ups

Skill:

Every 90 Seconds for 10 Rounds (15 minutes, but just use interval timer)

2 Power Cleans + 15 Double Unders sub  Singles

Every other round, increase weight

SKILL: Back Squat

5-5- 3-3- 3-1- 1-1

Work up to “HEAVY” single. Treat the sets of 5 as warm ups

WOD: 14 Min AMRAP

50 Jump Ropes

200m run

Score is heaviest Back Squat + Rounds and Reps

A) Power Clean; E90sec x 7 rds, 2 @ 85-90%

B) CF Metcon

C) 10min EMOM; min 1: 5 muscle ups, min 2: 35 double unders

(sub: alternate rounds of max chest to ring pull ups / max dips)

A) CF Metcon

B) Work on a Gymnastics weakness. (ttb, ctb, mu, pistol etc..)

Skill: Bench Press – 2,2,2,2,2, Increase weight each set.

WOD: For Time

1000m row

45 Burpees

75m Bear Crawl

75m Crab Walk

45 tire flips

1000m row