A) CF S-WOD (hit these at 90% intensity)

B) CF Metcon

C) 4rnft; 15 ghd situps, 10 reps Romanian Deadlift with dumbbells (you choose the weight, heavy as possible for 10 reps with impeccable form)

S: Pullup

E90 sec 2 strict/ 3 banded/6 rogue

WOD:

14 min EMOM

Odd: 7 Ring dip

Even: 14 Air squat

A) Strength: Back Squat; E2MOM 10min, first 2 rds x 5 reps @ 75-80%, next 3 rds x 4 reps @ same weight (should use same weight as last week)

B) Metcon: Partner 1:1 (A) does lunges, the (B) does lunges, (A) does pull ups (B) does pull ups.

A) CF S-WOD

B) CF Metcon

C) For time: 20 muscle ups, 8 alternating pistols every time you come off the rings.

S: 2 RM TGU

WOD:

8 min AMRAP

2 wall walks

Down and back turf overhead walk 45/25

30 sec plank hold

Happy Birthday Damaris!!!

A) Strength: Hang Clean; 16min E2MOM (8rds), 2 reps. Start at 65%, and go up every round.

B) Metcon: (The Antonio)

5 clean and jerk (pc ok) (135/95)

7 TTB

7min AMRAP

A) 2 power cleans + 2 push jerk; find heaviest of the day (power clean, power clean, jerk, jerk) (ok to drop between power clean reps,)

B) CF Metcon

A) Teams of 2, one works, one does the complementary movement. Reps do not count if

partner movement breaks.

800m team run

60 total TTB, partner hangs from bar

50 total SDHP, partner holds plank (115/80)

A) CF Metcon

B) Work on a gymnastics weakness.