A) Hang clean x 2, find heaviest (mid thigh position.) You will probably only have 10 to 12 minutes to get this done, so warm up and get started early if possible.

B) CF Metcon

C) Back Squat; 3 sets of 5 @ 75 to 78% of 1RM

Strength/Skill:

E2MOM 10 minutes

5 Push Jerks @70%

Scaling:

-Athletes without a 1RM Push Jerk can use a light weight and work on technique, should be encouraged to increase weight each round

WOD:

Skill: Deadlift 5 X 5 60% of 1 rm

WOD: 5 rounds

2 wall walks

10 TTB (sub Knee raises -> V ups -> sit ups)

200 m run

Rest 2 min

Score: Deadlift weight/slowest round

Skill: Hang Power Snatch X 2

WOD: 10-9-8-...2
Thrusters
Ring Rows/Pull ups
1 min rest in between sets of 3

A) CF S-WOD (work on barbell cycling efficiency, use 60-70% of 1rm)

B) CF Metcon

C) 800m run, rest 2 min, 800m run keep times within 10 sec of each other (bring a watch with you)

WOD
In teams of 3, waterfall style
100m Plate Push
40 Burpees
75m Plate Push
30 Burpees
50m Plate Push
20 Burpees
25m Plate Push
10 Burpees
(20 minute cap)

Scaling:

A) CF Metcon

B) Tripod headstand press up to handstand. Freestanding, or against the wall. Advanced: press up to hs walk, or freestanding hspu.

Strength/Skill:
15 minute Rope Climb technique focus
10-15 total ascents/attempts

WOD:
For time:
5 Front Squats 225/155
10 C2B Pull-Ups
20 Double Unders
10 Front Squats 205/135
20 C2B Pull-Ups

Skill: Back Squat

10 min EMOM

3 reps at 60% of 1 rm

WOD: DEATH BY BURPEES

When you’re out – plank shoulder taps until the last person is done

Score: Back squat weight/amount of burpees

A) CF S-Wod, focus on efficiency, 3 pulls to the top or less.

B) CF Metcon

C) 50 ghd sit ups, 50 ghd back ext, must complete one before moving on to the next. Not for time.