A) CF Metcon

B) Mobilize a sore body part, and work on a weakness.

Skill:

Tabata of Hollow Rocks

Tabata of Back Extensions

WOD:

100 Push Press 95#/65#

On the top of every minute perform 3 Pull Ups (sub 6 Ring Rows)

For Time

TGIF...

Skill: Deadlift EMOM

10 min

3 reps @ 185/115

WOD: 5 min AMRAP

Turf sprint (down /back )

15 wall balls

Rest 3 min

5 min AMRAP

Turf sprint (down /back )

10 push ups

A) Gymnastics complex; pull up, chest to bar pull up, bar muscle up AMRAP in 6min

B) CF Metcon

C) 8min Tabata: alternating between hollow rocks / superman rocks

Strength:

10 min EMOM

2 Deadlift @80%

Allow 10 mins to warm up to 80%

WOD:

200M Run

10 KB Sumo Deadlift High Pull 70#/53#

10 min AMRAP

Score: DL weight/ rounds and reps

Strength:

Front Squat

6x3@ 80% of 1RM

Those without a 1RM will find one

20 min allowance

WOD:

5-4- 3-2- 1

Full Cleans 185#/125#

15-12- 9-6- 3

Bar Over Burpees

Skill: Strict Press 3 RM

WOD: Grin and Bear It!

1 Bear Crawl

50 Jump Ropes

1 BC

40 Step Ups

1 BC

30 SDHP

1 BC

20 Air Squats

1 BC

10 Burpees

Skill: Rope Climb technique (15 min)

If the person has rope climbs- 1 RC E2MOM

X 5 (10 min)

WOD: For time

50 burpees

40 KB Swings 53/35

30 Sit Ups

20 Box Jumps 20/14