Skill: Front Squat 3-3-3-3

Work to increase to a heavy 3

WOD: 5 Min AMRAP

3 DB Manmakers (like a burpee with weight but no row/no jump/no press)

5 Alt DB Renegade Rows (each side)

A) Build to a heavy single Power Snatch

B) CF Metcon

C) 4rds NFT, 7 burpees, 12 pistols, 30 double unders (should be unbroken, sprint through the triplet, then recover completely and repeat.)

A) Ascending ladder of Muscle ups (ring) w/ 20’ HS walk in between. 1 MU, 20ft hs walk, 2 MU, 20ft hs walk etc. Max reps in 7 minutes.

B) CF Metcon

C) 10min E2MOM, Back Squat; 3 @ 75% (5 sets)

FGB Style: Partners go together

Three rounds of 2 min in each station:

Partner Wall Balls 20/14 (Partner A ball one toss, Partner B catch)

Synchronized KB SDHP

Box Jump (Partner A jumps then Partner B jumps)

A) CF Metcon

B) Work on a weakness / open wod / mobilize / possible additional work tbd

A) Open WOD 16.2

B) TBD

Skill: OHS E90secs for 6 sets

2 OHS (from the rack) starting at 60-65% of 1RM increasing weight each set with good form/technique

WOD:

Buy in: 100 double unders

21-15-9 of:

Burpees

Skill: 12 min EMOM (take 7-8 min to warm up to weight)

Even: Max Reps in 20 seconds - High Hang Power Clean @ 70%-78.5% of 1 RM PC

Odd: Max Reps in 20 seconds - T2B