Skill:

Deadlift 1 rep @70- 75%

E30secs for 14 rounds – 7 mins

WOD:

12 RKB Swings 70#/53#

12 Sit Ups

Plate Push down and back sub  one way

5 RFT

Strength:

Squat 2.2.2.2

Heavy Double for the day

WOD:

AMRAP 12 minutes

Run 200M

8 Toes to Bar

16 Weighted Lunges total (holding them at your side with straight arms GRIP STRENGTH THOUGH)

A) Strength; Deadlift; 10min EMOM; 3 reps @ 70-75%

B) Metcon:

200m run

6 HSPU (scale pike off ground  pike off box  db push press) What makes the most sense to the coach and athlete

9 HPC (135/95)

A) Complex; Clean DL + Hang Clean above knee + Hang clean below knee; find heaviest for the day (focus on having hamstrings loaded, and shins vertical)

B) CF Metcon

C) 30 deadlifts for time (225/155) 5min time cap

A) CF S-WOD

B) CF Metcon

C) 3 RNFT; 10 weighted back ext on GHD, heavy set of 10 dumbbell bench

Skill:

Alternating Tabata of

HS Holds & Wall Sit Holds

WOD:

Buy In: 50 Double Unders

sub  150 single unders

4 Rounds

20 Renegade Rows total

10 Box Jumps

A) Strength: Back Squat; E2MOM for 10min (5 sets) 4 reps @ 75-80%

RX+) Metcon:

9-6- 3-2

Thrusters (135/95)

Bar muscle ups

RX) Metcon:

12-9- 6-3

Thrusters (115/80)