A) Skill; 200m sprint for time 2 attempts.

B) Wod: 4 rounds for time (25min cap)

15 Thrusters (95/65)

15 pull ups

400m run

A) CF S-WOD

B) CF Metcon

C) 3rds NFT; 7 dragon flags as slow as possible; 10 ghd back extensions (weighted), 10 diamond push ups

A) Skill: Kipping Clinic; pull up, ttb, mu, dips etc.

B) Wod: 3 rounds for time (7min cap)

10 mb get ups (35+/20+)

15 V-ups

1:00 min plank hold

C) 12min AMRAP with same ball

10 ball slams

A) Skill: Strict Press, 3,3,3,3,3 (find a 3RM)

B) Wod: 5 rounds for time (15min time cap)

5 deadlifts (275/190)

25 Wall balls (20/14)

A) CF S-WOD

B) CF Metcon

C) 100m row for time, 1min rest, 500m row for time, 2min rest, 250m row at a 1min pace.

A) 10min EMOM (10rds, all work completed every minute)

4 Power clean @ 60% of 1rm

6 Burpees

B) Wod: 7min AMRAP

3 Bar Muscle ups (sub 6 ctb pull ups or hardest modified pull up, no dips)

10 power snatch (75/55)