Skill: Press 3 X 5 AT 50% of 1 rm

WOD: 8 min cap

400 m run

50 mountain climbers

25 BB Press

Remaining time max wall balls

Score: Press weight/wall ball #

Skill: E90 sec 100 m run for 8 rounds

WOD:

18-16-14-12-10-8-6-4-2
Renegade Rows
Russian Twists
Burpee Box Step Overs

A) Complex; Power Clean, Hang Power Clean, Push Press @ 75 - 80%

E2MOM for 10 min (5 rds)

B) CF Metcon

Strength/Skill:
E2MOM 16 minutes
5 Weighted Ring Dips

Scaling:
-5 Weighted Ring Dips/5 Ring Dips/5 Dip Station Dips/5 Box Dips
-NO BANDS

WOD:
10 minute AMRAP
2 Ring Muscle Ups
4 Bar-Over Burpees

A) Snatch; 16min e2mom (8rds) (4rds at 75%, 3rds @ 80%, 1rd at 85%)

B) CF Metcon

C) Tabata: alternating for 6min: hollow rocks, push ups for max total reps

Strength/Skill:
Death by Pull-Up
Workout begins with Strict Pull-Ups
EMOM increase workload by 1 rep until failure
Rest 1 minute
Continue using kipping Pull-Ups until failure

Scaling:

Skill: Squat technique (air squat, mobility, weighted...)

WOD:

15 Min AMRAP

200 m run

30 air squats

10 DB Snatch (5 each side) moderate wgt

30 sec plank

Score: rounds and reps

Skill: Complex: Power Clean, Hang Power Clean, Front Squat

WOD: Don't Get Any Ideas
150 ft AHAP Farmer's Carry
15 KB Swings
10 Goblet Squats
10 min AMRAP

A) Strict pull up ladder x 4 sets for max reps (1 drop, 2 drop 3 drop etc, stop when you cant complete the required amount of work unbroken)

B) CF Metcon

C) 4rds for time, 250m row, 12 rkbs (70/53)