Skill: Strict Press 3 RM

WOD: Grin and Bear It!

1 Bear Crawl

50 Jump Ropes

1 BC

40 Step Ups

1 BC

30 SDHP

1 BC

20 Air Squats

1 BC

10 Burpees

Skill: Rope Climb technique (15 min)

If the person has rope climbs- 1 RC E2MOM

X 5 (10 min)

WOD: For time

50 burpees

40 KB Swings 53/35

30 Sit Ups

20 Box Jumps 20/14

A) CF S-WOD

B) CF Metcon

C) 200 double unders for time

Strength:

Bench Press 4.4.4.4 (increase in weight each time to find a moderate 4 rep)

Partner up, rest is 1:1

25 min allowance

WOD:

5 RFT

5 T2B (subs:  10 Knee Raises,  8 V-Ups, 10 Sit Ups)

A) 7rm db strict press

B) CF Metcon

C) Power Clean cycling (135/95) 4 sets of 4 to 5 reps, working on barbell cycling efficiency. (hook grip, vertical bar path, smooth movement with little wasted effort.)

Skill: Snatch Balance

6x3 @50% of 1RM Snatch for first 2 sets, 55% for next 2 sets, and 60% for last 2 sets

WOD:

9 min AMRAP

100M Sprint

3 Power Snatch 115#/75#

6 Box Jumps 24”/20”

Skill:

10 EMOM

50 m sprint

WOD: 20 min AMRAP

200 m run

15 Wall Balls

15 cal row

50 jr singles

Score: Rounds completed/ rounds and reps

Skill:

1000 m row for time

WOD: 5 min amrap
5 rev ball toss
10 wall balls
15 ball slams

2 min rest

5 min amrap
50 m run
20 russian swings