A) CF S-WOD

B) CF Metcon

C) Strict Muscle ups, accumulate 10 to 15, or work on strict chest to bar pull ups, and assisted transitions. (let me know if you need guidance with these).

A) Wod: Oly Total (full, or power acceptable)

Find 1RM Snatch 20min; CFL find 1RM or 5RM Squat (whichever is appropriate)

Find 1RM Clean and Jerk 20min; CFL find 1RM or 5RM deadlift (whichever is appropriate)

A) Oly Total w/ class

B) Find a heavy single Front Squat

A) Skill; 200m sprint for time 2 attempts.

B) Wod: 4 rounds for time (25min cap)

15 Thrusters (95/65)

15 pull ups

400m run

A) CF S-WOD

B) CF Metcon

C) 3rds NFT; 7 dragon flags as slow as possible; 10 ghd back extensions (weighted), 10 diamond push ups

A) Skill: Kipping Clinic; pull up, ttb, mu, dips etc.

B) Wod: 3 rounds for time (7min cap)

10 mb get ups (35+/20+)

15 V-ups

1:00 min plank hold

C) 12min AMRAP with same ball

10 ball slams

A) Skill: Strict Press, 3,3,3,3,3 (find a 3RM)

B) Wod: 5 rounds for time (15min time cap)

5 deadlifts (275/190)

25 Wall balls (20/14)