Strength: Deadlift

5 x 3 @80% of your 1RM and then. . .

3 x max strict pull ups

 If you have 10+ strict add weight 25#/15#

 If you have >5 but <10 use bodyweight

 If you have <5 use bands

S: Press Complex - 1 strict press and 2 push press

15 minutes to get heaviest complex of the day

WOD: For time

18-14-10-8-6 *1 rope up/down w/ knee raise in between each round*

Alt DB Hang Power Snatch

Sit Ups

A) Snatch complex; Power Snatch + Snatch, E2MOM 10min (5 sets) @ 85% of 1rm Power snatch

B) 3 Power Snatch (155/105)

6 push ups

9 toes to bar

10min AMRAP

Strength: Front Squat

15-18 minutes to find a 5 RM

WOD

10 front rack lunges (in place) 135#/95#

10 supine ring rows (rings/hands MUST touch chest, no kipping allowed. Scale is ring rows)

10 wall balls 20#/14#

10/4 (MG) M/S

S:  Tabata x 2 (have everyone in the same area) Split class as needed

Tabata 1: Row tabata 20 sec on 20 sec off for total meters

Tabata 2: Single under tabata 20 sec on 20 sec off for total amount

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