Skill: Double Under Practice 10 minutes

If you have double unders then 25 Double Unders E2MOM 10 minutes

Then 10 minute warm up for WOD

WOD:

DT

5 Rounds for Time

12 Deadlift 155#/105#

Strength:

1 RM Bench Press

20 minute allowance

WOD:

3 Ring Muscle Ups subs  3 Pull Ups + 3 Push Ups  6 Ring Rows + 3 Push Ups

6 Box Jump 24”/20”

9 Russian KB Swings 70#/53#

Skill: Row

Tabata x 2: Max row meters

WOD: 9 min amrap
6 DL @ 50%
9 ring rows
12 ball slams

Throwback Wednesday to Cindy spotting Ari!

Skill: Handstand Practice

WOD: 21-15-9

Deadlift 185/115
Burpees Over Bar

A) CF S-Wod

B) CF Metcon

C) Deadlift; 10min EMOM, 3 reps @ 75 – 80%

D) 4 sets max strict HSPU, score total reps

Skill: 200M Sprints every 90s (100M and back) for 6 rounds = 9 minutes

If rain, 250M Row/125FT Versa

WOD:

10 Power Snatches 95#/65#

5 Toes to Bar subs  10 knee raises  5 dragon flags  5 v-ups

Oly:

1 RM Power Clean

25 minute allowance

WOD:

21-15- 9-3

Clusters (Squat Clean Thrusters – from the ground each time) 135#/95#

Burpee Over Bar

14 minute time cap

Intensity!

A) CF S-Wod

B) CF Metcon

C) Power Snatch; find a heavy single for today.