A) Strength: Back Squat; E2MOM for 10min (5 sets) 4 reps @ 75-80%

RX+) Metcon:

9-6- 3-2

Thrusters (135/95)

Bar muscle ups

RX) Metcon:

12-9- 6-3

Thrusters (115/80)

Skill:

12 min EMOM

Min 1: 20 Russian

Twists with a plate

45#/25#

Min 2: 30 sec reverse plank hold

sub  plank hold

Min 3: 15 Jack Knives

A) Double under clinic. (15min)

Explanation and instruction.

For those that have them, they will do:

150 double unders for time

B) Metcon:

3 x 4min stations 3min rest between (each should be max effort)

A) 75’ hs walk; 30 double unders for everytime you come down (done at the end) + 10 double under penalty for not going unbroken on the du.

B) CF Metcon

Teams of 2-3

Power Linda 10 – 9 – 8 - 7 – 6 – 5 - 4 - 3 - 2 -1

Power Clean 3/4 BW

Bench BW

Deadlift 1 1/2 BW

A) CF Metcon

B) 2rds for time: 400m run, 500m row