Strength: Bench Press 5x2 @80% (this should be light and go quickly – 1.5 to 2 mins rest)

Then max reps bench press @70%

20 minute allowance

WOD:

AMRAP 4 minutes

8 Supine Ring Rows sub  difficult ring rows

Skill: Back Squat

3x3 @ 75%

WOD: 21-15-9 FOR TIME

DB Thrusters 40/20
Ab Mat Sit Ups
Hand Release Push Ups

A) Clean and jerk; 10min EMOM (10rds), 1 @ 80 to 85% of 1RM

B) CF Metcon

C) Back Squat; 4 sets of 5 @ 75 – 80%

Oly: Power Clean Cycling

3 Touch and Go Power Cleans at 75% E2MOM 10 minutes (5 Rounds)

WOD:

25 Double Unders subs  DU Attempts  Tuck Jumps  Lateral Hops

10 Toes to Bar subs  15 knee raises  10 dragon flags

Oly: High Hang Power Snatch + Hang Power Snatch + Power Snatch @70% of 1RM Power Snatch

Every 90s for 6 Rounds (9 minutes)

WOD:

AMRAP 10 minutes

8 Thrusters 115#/75#

10 Burpees

200M Run

Skill: Bench/Bicep Curl Superset

Bench  6 sets of 3 reps

DB Curl 6 sets of 12 reps

WOD: For time

25-20-15-10-5

Russian Twists

Step Ups

2 rope up downs

Score: weight and time

Skill:

Deadlift E2MOM

5 @ 55%

5 @ 65%

5 @ 75%

5 @ 85%

Max reps @ 70%

WOD: For time

Buy in: 200 m farmer carry

21-15-9

Goblet Squat 53/35

A) Snatch; Find a heavy single as quickly as possible (under 12min)

B) CF Metcon

C) 8min E2MOM (4rds) 30sec max muscle ups, 30sec max feet hs walk, 1min rest

Strength:

Front Squat

6x3 @75% of 1RM FS, rest 90s-2mins between each round –

WOD:

50-40- 30-20- 10 (reps are total)

Russian Twists with a Plate 45#/25#