S: Bench Press
3-3-3-3

WOD:
8 min AMRAP
8 DB Snatch Alt. 40/20
8 TTB

A) 10min EMOM;

Even: shuttle sprint on turf (down, back, down back)

Odd: 10 alternating pistols (or 20 air squats)

Stagger starts as needed.

B) Metcon: The Ghost

6 Rounds for reps:

1min Row Calories

A) Find a 5rm Touch and go Power Snatch (you may need to start early on this day)

B) CF Metcon

C) Find a 3RM weighted pull up, and a 5RM weighted ring dip.

A) Hero WOD:

6 Deadlift (225/155)

7 Burpee Pull up

10 AKBS 70/53)

200m run

20min AMRAP

w/ a Partner 1:1 Each partner does all the movements

A) CF Metcon

B) 10 rounds. Row for max meters, 30 seconds on, 30 seconds off

A) Metcon: Teams of 2 (1 works 1 rests)

400m team run

28 ground to overhead (145/100)

16 ring mu (48 dips)

150’ (turf down/back) handstand walk (25 wall walks, or 200m run w/ plate over head

(45/25)

A) CF Metcon

B) Work on an efficiency weakness (barbell cycling, kipping, rowing etc) let me know if you need any direction.

A) Strength: 1RM Cluster (squat clean thruster)

B) Metcon:

E3MOM x 15min (5rds)

1(2,3,4,5)* DL (315/220) (scale to 85% of 1rm deadlift)

200m run

10 pull ups (bands ok today)

WOD:

2 RFT

500m Row

400m Run

30 sit ups

20 pullups ( sub bands/rogue bar)

Post:

Spend 5 min foam rolling upper back and lats.

A) CF S-WOD (build quickly, try to hit the 1rm Cluster in 10min); then, keep building to a heavy Clean and Jerk single in any remaining time.

B) CF Metcon

C) Build to a heavy single Front Squat