A) CF S-WOD

B) CF Metcon

C) 5min AMRAP; 6 C2B pullups, 6 HSPU

Skill: Rope Climb: Accumulate 8-10 ascents in 15 min

Rx+ options: Seated/ L-sit/ Legless/Weighted vest

New or learning to climb: Focus on different foot wraps, pulls, up/downs and working off

a box

WOD: For time

S: Rope Climb Practice

WOD:

20-15- 10-5

DB Thrusters 30-40#/20- 30#

Burpees

1 Rope Climb After each round

 3 Up/Knee Raise/Down  10

Ring Rings

15 min time cap

Take LOTS of time to warm up!

Skill: Deadlift E30sec for 9 min @ 70-75% of 1 rm

WOD: For time

15-12- 9-6- 3

Power Snatch 115/75

Chin Ups

EC: Not for time

25 Hanging Wipers

A) Power Snatch x 2 + OHS; find heaviest for the day

B) CF Metcon

C) Jerk Grip OHS; 3RM (find a 3rm from the rack. You will get into position by jerking from the front rack, not behind the neck) Score # of penalty reps performed.

Skill: 800 m run for time

Those going for the leaderboard will need an exact time

WOD: 2 Rounds for max box jumps:

E90secMOM for 10 min

200 M Run

Max Box Jumps 24/20

w/30sec rest (technically E2MOM)

A) CF S-WOD

B) CF Metcon

C) 75’ hs walk (turf one way) (3 muscle up penalty for coming down. Bar or ring. Sub strict pull-ups if you don’t have a mu). Score is your penalty reps.

Skill: Bench 3-3- 3-3- 3 @ 85% of 1 rm

WOD: 3 Rounds of:

4 AMRAP

7 Power Cleans (135/95)

5 Front Squats

3 S2O

– Rest 1 Min – Then start where you left off!

Score: Bench wgt/rounds and reps

A) Power Clean + Hang Clean; find heaviest for the day.

B) CF Metcon

C) 3RNFT; 2 deadlifts @ 85%, 10 dumbbell bench heavy as possible, 25 ghd sit ups