A) CF Metcon

B) Planche practice: https://gymnasticswod.com/content/planche-progression-pt1

Skill: Front Squat 5 x 3 @ 60 %

WOD: 20 min 1 min stations

Min 1: 15 ring rows

Min 2: 20 Double unders (40 singles)

Min 3: 20 wall balls

Min 4: Sit Ups

Min 5: Rest

A) 6 min amrap; 4 ring mu, 20 double unders

B) CF Metcon

C) 500m to 750m recovery row, low tension, slow pace

Strength/Skill:

Front Squat

E2MOM 10 minutes

Set 1: 70%x5

Set 2: 75%x4

Set 3: 80%x3

Set 4: 85%x2

Set 5: 90%x1

Rest 2 minutes

2x10 @65%

Scaling:

Strength/Skill:

E3MOM 15 minutes

1 High-Hang Snatch + 1 Mid-Hang Snatch + 1 Low-Hang Snatch @75%

Scaling:

-Athletes without a 1RM Snatch will use a light weight to focus on position and technique

WOD:

Skill: Push Press 5 X 3

WOD:

100 KB Swings 53/35

3 burpees (feeling like a little spicy? Do 5)

Score: PP weight and time

Skill: E90 sec for 5 rounds

Deadlift 5 reps @ 60-70% of 1 rm

WOD: 12 min AMRAP

50 m turf sprint
15 Russian Swings
12 Plank Shoulder Taps
9 box jumps

A) Snatch + Hang Snatch (anywhere above knee); find heaviest for the day (straps ok)

B) CF Metcon

C) 4rds not for time: 10-14 toes to bar, 6-10 strict hspu

Strength/Skill

Death by Toes-to- bar

EMOM increase workload by 1 rep until failure

Scaling:

-T2B/K2E/Knee Raises/Sit-Ups

-Athletes should pick the movement they can get to at least 7 rounds

WOD: