Strength:

Bench Press 4.4.4.4 (increase in weight each time to find a moderate 4 rep)

Partner up, rest is 1:1

25 min allowance

WOD:

5 RFT

5 T2B (subs:  10 Knee Raises,  8 V-Ups, 10 Sit Ups)

A) 7rm db strict press

B) CF Metcon

C) Power Clean cycling (135/95) 4 sets of 4 to 5 reps, working on barbell cycling efficiency. (hook grip, vertical bar path, smooth movement with little wasted effort.)

Skill: Snatch Balance

6x3 @50% of 1RM Snatch for first 2 sets, 55% for next 2 sets, and 60% for last 2 sets

WOD:

9 min AMRAP

100M Sprint

3 Power Snatch 115#/75#

6 Box Jumps 24”/20”

Skill:

10 EMOM

50 m sprint

WOD: 20 min AMRAP

200 m run

15 Wall Balls

15 cal row

50 jr singles

Score: Rounds completed/ rounds and reps

Skill:

1000 m row for time

WOD: 5 min amrap
5 rev ball toss
10 wall balls
15 ball slams

2 min rest

5 min amrap
50 m run
20 russian swings

A) Hang Snatch x 3, find heaviest for the day (anywhere above knee, straps ok.)

B) CF Metcon

C) 2k row for time

Strength/Skill:

3 minutes MAX Ring Muscle-Ups

Rest 90 seconds

2 minutes MAX Ring Muscle-Ups

Rest 1 minute

1 minute MAX Ring Muscle-Ups

Scaling:

-Ring Muscle-Ups/C2B’s/Pull- Ups/Ring Rows

For time, with a partner:

200m Run (together)

100 Push-Ups (partner hangs from pull-up bar)

80 Box Jumps 24/20

200m Run (together)

60 Wall Balls (partner holds handstand)

40 Pull-Ups