A) CF S-WOD

B) CF Metcon

C) Deadlift; find a heavy double.

Skill: Kipping Practice

WOD: 5 RFT
10 A KB Swings 53#/35#
10 Toes to Bar --> 15 Knee Raises
10 Goblet Lunges total 53#/35#
15 min time cap

Skill:  4 Rounds Not for Time

Row 90sec

*Focus on strokes per minute and ending with around the same meters due to a steady pace. Stress importance of damper setting, breathing and arm/leg extension.

WOD:

A) Clean; 5 singles @ 90% (get there in as few reps as possible.)

B) CF Metcon

C) Handstand Walking; work on turning. Walk 5-10’, turn and head back without coming down.

Skill: Front Squats

12 min E90sec – 2 Pause Squats w/ 2 second pause at the bottom @75-85% of 1 RM

WOD: 16.2

12 min AMRAP

25 T2B

50 Double Unders

15 Squat Cleans 135/85

Skill: Push Press 1 rm

WOD: 12 min AMRAP
5 Hang Power Cleans
10 box jumps
15 situps

Skill: Complex: 2 Push Jerks and 1 Split Jerk -15 min to work up to today’s heaviest complex weight

WOD: 5 RFT

1 Plate Push* 45/25 (1 way)

15 Weighted SitUps w/Plate

25 Russian Twists w/plate

Skill: Bench Press 2 rm

WOD:  AMRAP 10 mins
12 Renegade Rows total 35-45#/20-30#
10 Box Jumps 24/20
8 Push Ups

Happy Birthday Josh!! You don't look a day over 16!

A) Find a heavy single split jerk

B) Shoulder to overhead; 3 sets of 5 @ 70% of heavy single

C) CF Metcon

D) 50 strict pull-ups for time. 15min cap