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)

S:

E90sec x6 rounds (9min)
100m Row
then 30 sec plank hold

WOD:

12 min AMRAP

10 Ring dips
10 DB hang cleans 40/20
10 Ring Row
10 DB front squat

A) CF S-WOD

B) CF Metcon (you should be looking at option b or c)

C) Kettlebell complex; 6 round ea arm, (53/35) 3 hang power snatch, 3 power clean / jerk, 3 OHS.

"S:
Back squat
5,5,5,5,5

WOD:
“Baseline” Have everyone log this as it will be done again

Row 250m
then 2 rounds

10 pushups
10 box jumps 20/16
10 ball slams 20/14
10 wall balls

A) Back Squat; Find your heaviest set of 3

B) CF Metcon

C) HS Walking; work on turning, set cones, navigate around them. Focus on

using the finger tips to make corrections and keep balance.