Skill: Back Squats

12 min E2MOM – 2 Pause Squats w/ 2 second pause at the bottom @70-80% of 1 RM

WOD:

21-15-9 of:

KB SDHP (70/53)

Russian KB Swings

Goblet Squats

Skill: Back Squat

WOD:  21-15-9
SDHP
Russian KB Swings
Goblet Squats

Skill: Reverse Tabata – S2O 115/75

10 sec of work

20 sec of rest

8 rounds (4 min)

WOD: 15 min Partner* AMRAP

5 Power Cleans 155/105

10 Box Jumps 24/20

15 Butterfly Situps

Skill: Strict Press

3 X 5 @ 50% of PP 1 rm

WOD: 4 rft

10 Push Press 95/65
20 Sit Ups
30 KB SDHP 53#/35#

A) Strict press; 4 sets of 5 @ 70 to 75% of 1RM

B) CF Metcon

C) 10min EMOM; 3 back squats @ 75% of 1rm (try to be as fast as possible).

Skill: Full Snatch

2 Full Snatches* E90Sec for 5 rounds (Not necessary to TNG, but should not take long for reset)

Start no lighter than 65% and don’t go heavier than 85%

WOD: 10 min AMRAP

10 KB HPS 53/35

Skill: Team Row for max calories: Every person gets 5 one minute max effort rows for cals

Ideally teams of 3: partner A goes for 1 min, then rests while partner B and C go. Repeat 5 times.

WOD: 5 RFT

200 m run

40 double unders

A) CF S-WOD; no touch and go, reset each time for perfect reps, find heaviest double for the day.

B) CF Metcon

Skill: Hang Power Snatch 2 rm

WOD: 10 min AMRAP
12 DB HPS
9 Air Squats
6 burpees