S: Front squat 4x3 @ 70%

WOD:
5 RFT
200m run
12 Cal Row/AB
21 push up"

A) Strength: Back Squat: 10min E2MOM; 5rds (5 sets of 5 reps at 75-85% of 1RM)

B) Metcon:

12 HPS (75/55)

9 push ups

9min AMRAP

Score: rounds plus reps

A) CF S-WOD

B) CF Metcon

C) 800m run for time, rest 3min, then 400m run @ 90% intensity

(score the 800 only)

S: rope climb practice
If you have them, then
10 min E2MOM
1 RC

WOD:

10 min AMRAP
8 TGU 30/15
10 Goblet Lunge
12 DB Row from plank
( should only need 1 DB)"

A) Strength: 15 to 20min - Weighted pull up – Find a 1 RM

If you can’t do a strict pull up, 5 sets of max banded pull ups on the hardest band you can do at least 5 reps with.

B) Metcon:

10 renegade rows (M- 35-45 F- 20-30)

A) Strength: Hang Power Clean 1RM

B) Metcon: Partner Macho Man

3 Power clean 185/135

3 Front Squat

3 shoulder to overhead

15min AMRAP

1:1, complete a full round then switch

S: Push press 4x3 @75%
If no one, build to heavy 3

WOD:
10 RFT

10 push up
10 sit up
10 squats
(12 min time cap)

A) Complex: Hang power clean, hang clean, jerk. Find heaviest of the day

B) CF Metcon

C) 4rds. Max reps toes to bar

D) 50 ghd sit ups for time