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)

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)