Skill:

Tabata 1: Max distance HS walk*

Rest 90 sec

Tabata 2: Max hollow Rocks

WOD: For time

100 Double Unders

400 m Run

75 Double Unders

200 m Run

50 Double Unders

A) 3rds for time; 12 russian kb swing, 8 burpee over box (24/20), 2 rope climbs

B) CF Metcon

C) 3rds not for time; 25’ hs walk, 6 candlestick to pistol (alternating), 4 muscle ups

Skill: 2 Strict Press and 1 Push Jerk Complex -15 min to work up to today’s heaviest complex weight

WOD:

5 min AMRAP

100 m run

5 G2O (135/95)

2 Min Rest/Transition

5 min AMRAP

10 Burpees

A) Snatch; 8min E2MOM; (4 sets) 2 @ 80%, no touch and go.

B) CF Metcon

C) Find a 10RM dumbbell strict press (neutral grip, elbows in, not flared out)

WOD: 4 min stations (2 min transition) Teams of 2-3

Station 1:Burpee hurdle /3 HSPU relay

Station 2: 10 Russian KB Swings/ Bear Crawl down-Crab Walk Back relay

A) CF Metcon

B) 3x 500m row

Skill: https://www.crossfitinvictus.com/blog/what-does- 30x0-mean/

E90sec for 7 rounds (10 min 30 sec): 3 Tempo Back Squats 32x1 (NOT 32 sets of 1!!!!)

@75-85% of 1 rm

S: Push Press

5x2 @80%

WOD:

10 Cal Row

20 Sit Ups

30 Ball Slams 20#/14#

40 Jump Rope  20 Double

Unders if you have them

15 min AMRAP

A) CF S-WOD

B) CF Metcon

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