Strength/Skill:
15 minute Rope Climb technique focus
10-15 total ascents/attempts

WOD:
For time:
5 Front Squats 225/155
10 C2B Pull-Ups
20 Double Unders
10 Front Squats 205/135
20 C2B Pull-Ups

Skill: Back Squat

10 min EMOM

3 reps at 60% of 1 rm

WOD: DEATH BY BURPEES

When you’re out – plank shoulder taps until the last person is done

Score: Back squat weight/amount of burpees

A) CF S-Wod, focus on efficiency, 3 pulls to the top or less.

B) CF Metcon

C) 50 ghd sit ups, 50 ghd back ext, must complete one before moving on to the next. Not for time.

Strength/Skill:
E4MOM 16 minutes
200m Run
1 minute Plank hold

WOD:
For time
50 KB Swings 53/35
40 Box Jumps 24/20
30 Toes-to-bar
20 Power Snatches 95/65
10 OHS 95/65
(11 minute cap)

Scaling:

Strength/Skill:
E3MOM 15 minutes
1 High-Hang Clean + 1 Mid-Hang Clean + 1 Low-Hang Clean @75%

Scaling:
-Athletes without a 1RM Clean will use lighter weight to focus on technique

WOD: (PUSH)
5 RFT
7 Box Jumps 30/24

Skill: Press 3 X 5 AT 50% of 1 rm

WOD: 8 min cap

400 m run

50 mountain climbers

25 BB Press

Remaining time max wall balls

Score: Press weight/wall ball #

Skill: E90 sec 100 m run for 8 rounds

WOD:

18-16-14-12-10-8-6-4-2
Renegade Rows
Russian Twists
Burpee Box Step Overs

A) Complex; Power Clean, Hang Power Clean, Push Press @ 75 - 80%

E2MOM for 10 min (5 rds)

B) CF Metcon

Strength/Skill:
E2MOM 16 minutes
5 Weighted Ring Dips

Scaling:
-5 Weighted Ring Dips/5 Ring Dips/5 Dip Station Dips/5 Box Dips
-NO BANDS

WOD:
10 minute AMRAP
2 Ring Muscle Ups
4 Bar-Over Burpees