Strength: 20 minutes to find 1RM Front Squat

WOD:

12 min AMRAP

50 DUs

6 Pull Ups

7 Clean and Jerks 135#/95#

Note: DU sub  tuck jumps

Pull Up sub  low rogue bar  ring rows

A) Clean and jerk; 4 sets, 2+1 @ 80% of 1rm C&J (you can drop between cleans, but no “rest”)

B) CF Metcon

C) Build to a heavy 3 Back Squat in 9 minutes (not a 3rm effort).

Skill:

1 Attempt Max Wall Balls 20#/14#

Note: no resting at ANY point, once you stop or drop the ball, the attempt is over

Rest 3-5 mins

1 Attempt Max Strict Pull Ups

A) 1) Max Wall ball attempt w/ class 2) max muscle ups in 3 attempts (ring)

B) CF Metcon

C) 3RNFT; max strict chin ups attempt, 12 alternating pistols

Teams of 3 (You, me and the baby make three)

9 rounds of (Full Term!):

40 Thrusters 65#/45# (how baby is made teehee)

40 Butterfly Sit-ups (just like before delivery)

A) CF Metcon

B) Mobilize

A) Snatch x 2 (not touch and go) find heaviest double of the day

B) CF Metcon

C) Build to a heavy single deadlift (doesn’t have to be a 1RM)

Skill: 10 min E2MOM

5 Touch and Go Power Clean @65-70% of 1RM Power Clean

WOD:

20-15-10-5

Russian Twists with a Plate 45#/25# (R + L = 1)

Lunges with a Plate (can hold however you want) (R + L = 1)