Skill:

12 min EMOM

Min 1: 20 Russian

Twists with a plate

45#/25#

Min 2: 30 sec reverse plank hold

sub  plank hold

Min 3: 15 Jack Knives

A) Double under clinic. (15min)

Explanation and instruction.

For those that have them, they will do:

150 double unders for time

B) Metcon:

3 x 4min stations 3min rest between (each should be max effort)

A) 75’ hs walk; 30 double unders for everytime you come down (done at the end) + 10 double under penalty for not going unbroken on the du.

B) CF Metcon

Teams of 2-3

Power Linda 10 – 9 – 8 - 7 – 6 – 5 - 4 - 3 - 2 -1

Power Clean 3/4 BW

Bench BW

Deadlift 1 1/2 BW

A) CF Metcon

B) 2rds for time: 400m run, 500m row

WOD: Fran

21-15- 9

Thrusters 95/65

Pullups

*Go in heats. People that planning on sub 5 go first.

Skill: Front Squat 1 RM

Mods:

Thruster  DB thruster

Skill: Strict Pull Up Practice

E90s for 6 rounds

Your choice of strict pull up:

2 strict pull ups  3 pull ups with

bands  6 pull ups with rogue bars

 9 difficult ring rows

WOD:

For Time!

A) CF Metcon

B) Clean and Jerk; work up to a heavy single

C) Front Squat; 4 sets of 2 @ 80% of 1RM