S:
Front squat
60% x8
65% x6
70% x 4
75% x2
or build to heavy 3 if no 1 RM.

WOD:
21-15-9
Deadlift 225/155
Toes to bar (Sub KTE/ AbMat sit up)

A) Power Clean; find a 2RM

B) CF Metcon

C) HSPU; pick a level, 4 sets of 5 strict, 3 sets of 10 kipping, 4 sets of 5 kipping from 4” deficit.

Skill:

EMOM for 10 min

3 Strict Deficit HSPU 45/25

(scale -> 3 Strict HSPU (no abmat) -> 5 Strict HSPU (w/1-2 abmats) -> 5 Seated DB Strict Press)

WOD:

12 min AMRAP

100 m run

"S:
E2 x5 Rounds (10 min)

5 floor press (135/95)
5 pendlay row

WOD:

4 rounds
Run 200m

30 sec Hollow hold

Row 250m

30 sec hollow hold

Run 200 m

Skill: 4 x 400 m run – Slowest run

Team up and give each partner a stopwatch. 2 -3 min rest between runs

WOD:

9 MINUTE AMRAP

3 Front Squats 135/95 RX+ 155/105

6 Push Jerks

A) CF S-WOD

B) CF Metcon

C) 3RFT; 250 row, 15 empty bar thrusters (45/33)

Skill: Deadlift 2 rm

WOD: For time*

Option A:

21-15- 9

Power Snatch 95/65

30-20- 10

Double Unders (3x single unders)

OR

Option B:

15-12- 9

Skill: 5 x 3 Back Squats at 75-85% of your 1 rm

WOD:

Complete all 32 intervals for a total of 16 min

There is no rest between exercises

Tabata Pull up (4 min of 20 sec off /10 off)