A) Hang Snatch, 2 @ 75% x 5 sets

B) CF Metcon

C) Max sit ups in 2 min, max feet hs walk in 2 min, max 70/53 # Russian kettlebell swings in 2 min (30 seconds transition time between each movement) (score is total reps, 1’ = 1 rep on hs walk)

Warm Up: 30 seconds of each exercise - squats, jumping jacks, burpees, frankensteins, wall walk ups
2 rounds


Skill: Split Jerk

WOD:

200m run
25 DB thrusters
200m run
25 box jumps
200m run

Strength/Skill: (25 minutes)
Push Press
6@75%
4@80%
5x2@85%
*rest 90s-2min between sets

WOD: (12 minutes)
12 minutes AMRAP
60 Bar-facing burpees
30 OHS (115/75)
10 Muscle-ups

Strength/Skill: (20 minutes)
With a partner
3x400m run
*each partner runs 3 times
*one works while the other rests

WOD: (15 minutes)
With a partner
15 minute AMRAP
C&J 185/125

A) CF S-Wod

B) CF Metcon

C) 50 x kb hang power snatch each arm for time. (Alternate as much as you want, as long as you can keep track) 53 / 35

Warm Up: 400m row then 3 rounds of 10 squats, 10 burpee broad jumps, 10 frankensteins, 10 lunges

Strength: Back Squat 5x5


WOD:
6 push ups
9 sit ups
12 total lunges

10 minute AMRAP

Strength/Skill: (12 minutes)

In a 12 minute running clock:
*4x strict pull-up ladder
rest 2-3 minutes between rounds

A) Clean + Hang Clean and Jerk @ 75% of 1rm clean and jerk x 5 sets

B) CF Metcon

C) Strict pull ups 4 sets x max reps, 17 rep minimum / 15 cal row between sets

A) CF S-Wod, but we are going to do 3 singles @ 90%

B) CF Metcon

C) 30 back extensions, 30 pistols, 30 ghd situps not for time