Skill: Deadlift 3rm Take 15-20 min to find 3rm

WOD: "I work, You rest!"

Partner AMRAP - 12 min

150 m row

10 burpees

10 American Swings

10 weighted step ups (10 each side)

Skill: KB/DB Hang Power Snatch
15 min to review movement and go through to get to heaviest 5 on each side

WOD: 5 min AMRAP
10 Burpees
50 m Farmers Carry Down/Back 53/35
2 min rest
5 min AMRAP
5 burpees

Strength/Skill:

E3MOM 15 minutes

400m Run*

Scaling:

-Athletes that are injured may replace the Run with a 400m Row

WOD:

EMOM 24 minutes

Min 1: 10 Push-Ups

A) 1 attempt, max unbroken kipping pull ups

B) 2 sets max strict pull ups

C) CF Metcon

D) Row; Take your highest max meters from the intervals over the last 3 weeks, and row it for time. 6 min time cap, but aim for closer to 5 min.

Strength/Skill:

EMOM 10 minutes

1-3 Ring Muscle-Ups

Scaling:

-No Bar Muscle-Ups

Skill: 30 sec on/ 30 sec off for 10 rounds

Max Reps - Jump Ropes

30 sec on/ 30 sec off for 10 rounds

Max Reps - Box Jumps

WOD: 4 RFT

10 Wall Balls

5 Pull Ups

14 Air Squats

A) Clean + Front Squat; find heaviest in 15min

B) CF Metcon

C) 10min EMOM; Even: 4 ring muscle ups, Odd: 4 Power Cleans (135/95)

 

May Athletes of the Month: Jessica W. and Brad C.

Jessica

Skill: Pull up Practice 15-18 min
Options:
Kipping if they have strict
Strict Work
Negatives off box or assisted with partner

WOD: 5 RFT (Leg Cranks)
10 air squats
10 jumping squats
10 lunges (each leg)