A) Clean and jerk; in 8 minutes find a 1RM clean and jerk, Then immediately after;

B) For time: 9-12-6-12-3-12 hang power clean / toes to bar (155/110) 6min cap

C) CF Metcon

D) 6min AMRAP, 3 muscle ups, 30 double unders

Skill: Back Squat

Take 20-25 min to find 5 RM (warm up is included in the 20-25 min)

WOD:

For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24/20)
10 Power Snatches (135/85 lbs)
20 Box Jump-Overs (24/20)

Warm Up: Kids Choose Tabata!
1. Handstands
2. Running
3. Jump Rope
4. Cats Craddle


Skill: Overhead Squats

WOD:
5 RFT
200M Run
10 Overhead Squats
5 Push Ups

A) Snatch; Build to a heavy single in 20 min.

B) CF Metcon

C) Back Squat; build to a heavy 3 for today (we are just doing maintenance here, not max effort)

Skill: Strict Press E2MOM for 8 min (4 sets) *5-7 min to warm up to starting set*

3 reps at 70-75% of 1rm (only increase weight between that range)

WOD: Mary: 20 min AMRAP
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

A) CF S-Wod modified; Press + press + push press + push press @ 75% of strict press 1RM

B) CF Metcon

C) 12min e2mom; even min -12cal row, odd min – 100m run

Warm Up: 3 Rounds
20 Seconds Jump Rope
20 Seconds Push Ups
20 Seconds Squats


Skill: Push Press

WOD:
9 minute AMRAP
9 Front Squats
6 Push Press
3 Pull Ups

Stations with a Partner, alternating reps

4 minutes at each station

1 minute transition

#1

Tire Flips

#2

5 Box Jumps (each partner does 5 box jumps, then switch)

#3

A) CF Metcon

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