A) Snatch, find heaviest 2 for the day
B) cf metcon
C) 3rds for time; 7 kB hang power snatch right, 7 left (53/35), 30 double unders

Strength:

Back Squat 2.2.2.2.2

Heavy Double for the day

25 minute allowance

WOD:

Buy In – 400M Run

Then 4 Rounds

15 Wall Balls 20#/14#

WOD:

12 movements (date). 49 reps each (# of victims)
WB 20/14
situps
Box jumps 24/20
Cal row
Pull ups
Burpees
K2E
DB Thrusters AHAP
Pushups
KB swings 53/35

Skill: DB Hang Power Clean and Jerk

WOD: 5 rft

10 BB Hang Power Clean (let them choose the weight)
10 Wall Balls
10 Knee Raises or Sit Ups

Skill: Back Squat 1 rm

WOD:

10 min AMRAP
15 Burpees
200M Run

A) CF Metcon

B) Mobilize a sore body part, and work on a weakness.

Skill:

Tabata of Hollow Rocks

Tabata of Back Extensions

WOD:

100 Push Press 95#/65#

On the top of every minute perform 3 Pull Ups (sub 6 Ring Rows)

For Time

TGIF...

Skill: Deadlift EMOM

10 min

3 reps @ 185/115

WOD: 5 min AMRAP

Turf sprint (down /back )

15 wall balls

Rest 3 min

5 min AMRAP

Turf sprint (down /back )

10 push ups

A) Gymnastics complex; pull up, chest to bar pull up, bar muscle up AMRAP in 6min

B) CF Metcon

C) 8min Tabata: alternating between hollow rocks / superman rocks