Skill: Bench Press 3 x 5

WOD: For time

50 Russian Twists
40 Wall Balls
30 Burpee Box Jumps
20 Pull Ups
10 Wall Walks

A) Power Clean cycling 4 sets of 5 touch and go reps with 145 / 103

B) CF Metcon

C) Row 5min for max meters

In teams of 3, stagger starts/rotate as needed with number of athletes:

Complete a 1500m row with non-rowing athletes in passive hang. If any athlete comes out of position

(row or hang), all members stop.

A) CF Metcon

B) 3rds not for time; 10 c2b pull ups, 10 ring dips

Skill:

Partner Up for Weighted Planks (on the hands)

3-5 attempts at max weighted plank for 30 seconds

WOD:

Run 400M

20 Wall Balls 20#/14#

3 RFT

Skill: Back Squat 3x4 @ 75%

WOD: 5 rft

5 Toes to Bar
10 RIng Dips
15 KB Swings

A) Back Squat; 4 sets of 5 @75 – 80%, add 5-10# to last week.

B) CF Metcon

C) 50m hs walk; 10 hollow rocks every time you come down.

Skill: Double Under Practice 10 minutes

If you have double unders then 25 Double Unders E2MOM 10 minutes

Then 10 minute warm up for WOD

WOD:

DT

5 Rounds for Time

12 Deadlift 155#/105#

Strength:

1 RM Bench Press

20 minute allowance

WOD:

3 Ring Muscle Ups subs  3 Pull Ups + 3 Push Ups  6 Ring Rows + 3 Push Ups

6 Box Jump 24”/20”

9 Russian KB Swings 70#/53#