Skill: E90 sec for 5 rounds

Deadlift 5 reps @ 60-70% of 1 rm

WOD: 12 min AMRAP

50 m turf sprint
15 Russian Swings
12 Plank Shoulder Taps
9 box jumps

A) Snatch + Hang Snatch (anywhere above knee); find heaviest for the day (straps ok)

B) CF Metcon

C) 4rds not for time: 10-14 toes to bar, 6-10 strict hspu

Strength/Skill

Death by Toes-to- bar

EMOM increase workload by 1 rep until failure

Scaling:

-T2B/K2E/Knee Raises/Sit-Ups

-Athletes should pick the movement they can get to at least 7 rounds

WOD:

A) Hang clean x 2, find heaviest (mid thigh position.) You will probably only have 10 to 12 minutes to get this done, so warm up and get started early if possible.

B) CF Metcon

C) Back Squat; 3 sets of 5 @ 75 to 78% of 1RM

Strength/Skill:

E2MOM 10 minutes

5 Push Jerks @70%

Scaling:

-Athletes without a 1RM Push Jerk can use a light weight and work on technique, should be encouraged to increase weight each round

WOD:

Skill: Deadlift 5 X 5 60% of 1 rm

WOD: 5 rounds

2 wall walks

10 TTB (sub Knee raises -> V ups -> sit ups)

200 m run

Rest 2 min

Score: Deadlift weight/slowest round

Skill: Hang Power Snatch X 2

WOD: 10-9-8-...2
Thrusters
Ring Rows/Pull ups
1 min rest in between sets of 3

A) CF S-WOD (work on barbell cycling efficiency, use 60-70% of 1rm)

B) CF Metcon

C) 800m run, rest 2 min, 800m run keep times within 10 sec of each other (bring a watch with you)

WOD
In teams of 3, waterfall style
100m Plate Push
40 Burpees
75m Plate Push
30 Burpees
50m Plate Push
20 Burpees
25m Plate Push
10 Burpees
(20 minute cap)

Scaling:

A) CF Metcon

B) Tripod headstand press up to handstand. Freestanding, or against the wall. Advanced: press up to hs walk, or freestanding hspu.