300 M ROW FOR TIME

A) CF Metcon

B) 400m run for time, 200m run for time, 100m run for time.

Strength

Bench Press 7, 7, 7, 7, 7 take 5 sets to build to a heavy 7

Not a super set, do the bench press first then. . .

Slight incline neutral grip** DB bench press* 10, 10, 10, 10

300 M ROW FOR TIME

A) Snatch + hang Snatch (anywhere above knee), find heaviest for the day, then 3 single snatches at that weight with rest between.

B) CF Metcon

C) 50 russian swings for time (70/53)

Strength

Front Squat 6, 6, 6, 6 take 4 sets to build to your heaviest 6

Conditioning

AMRAP in 9 minutes

5 thrusters 155#/105#

5 lateral box jumps 20”*

Strength

Deadlift 5 x 10@60-65% of 1RM (use same weight all sets unless you misjudge)

1 A DB row x 12 ea side AHAP (same weight all sets unless you misjudge)

This is a superset; rest 90-120 s btwn

Partner wod @1:1

300 M ROW FOR TIME

A) Deadlift; build to a heavy double

B) CF Metcon

C) 8 alt pistols, 10 push ups, 4rds for time

Strength

Press 7, 7, 7, 7 take 4 sets to build to your heaviest set of 7; rest 2 min btwn

Conditioning

AMRAP in 5 minutes

5 push press 155#/110

7 C2B pull ups*

Rest 3 minutes