
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
B) Shoulder to overhead; 3 sets of 5 @ 70% of heavy single
C) CF Metcon
D) 50 strict pull-ups for time. 15min cap
Skill: Ring/Bar MU Work 15 min
RX: Work on weaker movement OR 3-5 unbroken MU E2.5MOM
Scaled: *ONLY if close to MU or have a few… Work on MU (practice kip, pulling on low rings, pulling to hips or use bands for BMU)
RX: Work on weaker movement OR 3-5 unbroken MU E2.5MOM
Scaled: *ONLY if close to MU or have a few… Work on MU (practice kip, pulling on low rings, pulling to hips or use bands for BMU)
Skill: Front Squat
6X3 @ 75%
WOD: 4 RFT
25 Jump Ropes - 15 Double Unders if you have them
200M Run
15 Wall Balls
6X3 @ 75%
WOD: 4 RFT
25 Jump Ropes - 15 Double Unders if you have them
200M Run
15 Wall Balls
A) Find your max rep unbroken ring muscle up
B) CF Metcon
C) Back Squat; 5 sets of 3 @ 82.5 to 85%
B) CF Metcon
C) Back Squat; 5 sets of 3 @ 82.5 to 85%
A) CF Metcon
B) Work on a kipping gymnastic weakness; butterfly pull ups, toes to bar, mu etc...(focus on keeping your hollow to arch movement as tight and compact as possible.
B) Work on a kipping gymnastic weakness; butterfly pull ups, toes to bar, mu etc...(focus on keeping your hollow to arch movement as tight and compact as possible.
WOD: 4 RFT - AHAP
15 Wall Balls (if using 30 lb+ slam ball, catch is not required)
20 Ball Slams
30 Russian Twists w/ medicine ball
400 Ball Run*
*5 burpee penalty every time you stop running
15 Wall Balls (if using 30 lb+ slam ball, catch is not required)
20 Ball Slams
30 Russian Twists w/ medicine ball
400 Ball Run*
*5 burpee penalty every time you stop running
Skill: Handstand Push Up work – 15 min
Rx options: Deficit/On plates/Paralletes, Strict/Negatives, Kipping/1-2 abmats
Scaled: Kickups/ Alternating kickups, Wall Walks, Walk up to hold, Pike on box, Pike on ground
WOD: For time
Rx options: Deficit/On plates/Paralletes, Strict/Negatives, Kipping/1-2 abmats
Scaled: Kickups/ Alternating kickups, Wall Walks, Walk up to hold, Pike on box, Pike on ground
WOD: For time