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

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