Skill: Front Squat 4*4*4*4*4

WOD:

8 min AMRAP
8 pushups
10 Single Arm DB thrusters
12 Russian KB swings
50 m sprint


Score: Weight/Rounds and reps

Skill: Push Press 1 rm

WOD: 20 min AMRAP
400M Run
100 Single Jump Rope
30 Wall Balls

A) Complex: (Power Clean, Hang Clean, Jerk) Find heaviest of the day

B) CF Metcon

C) 4min Tabata; max push ups

D) 4min Tabata; max sit ups

Partner WOD As Many Reps As Possible

5 Minute Stations, Resting/Transition 2 Minutes Between Stations

Switch who holds/works however team wants. Cannot continue working until partner is “holding”.

Communicate!

A) CF Metcon

B) Build to a heavy deadlift double in as few sets as possible (under 10min)

Strength: Bench Press 5x2 @80% (this should be light and go quickly – 1.5 to 2 mins rest)

Then max reps bench press @70%

20 minute allowance

WOD:

AMRAP 4 minutes

8 Supine Ring Rows sub  difficult ring rows

Skill: Back Squat

3x3 @ 75%

WOD: 21-15-9 FOR TIME

DB Thrusters 40/20
Ab Mat Sit Ups
Hand Release Push Ups

A) Clean and jerk; 10min EMOM (10rds), 1 @ 80 to 85% of 1RM

B) CF Metcon

C) Back Squat; 4 sets of 5 @ 75 – 80%

Oly: Power Clean Cycling

3 Touch and Go Power Cleans at 75% E2MOM 10 minutes (5 Rounds)

WOD:

25 Double Unders subs  DU Attempts  Tuck Jumps  Lateral Hops

10 Toes to Bar subs  15 knee raises  10 dragon flags