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

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