REST

A) Clean and Jerk; build to a heavy single

B) CF Metcon

C) Perform the following complex down and back on the turf; burpee broad jump, pistol right, pistol left.

Warm Up: 3 rounds of 200m run, 10 squats, 10 lunges, 10 push ups, 10 frankensteins

Skill: 5RM Back Squat


WOD:

5 rounds of
12 Lunges
12 Push Ups
100m run

GAME!!

A) Strength: 3rm- weighted Strict pull ups

B) Metcon:

6 chin ups

10 MB slams (AHAP, catch on bounce not required)

12 jump squats with MB

5rds for time

A) Strength: Back Squat: find a 5rm (20min)

B) Metcon: Teams of 2 1:1

12 barbell lunge (6r,6l) (135/95) (lunges are from the back rack position, and taken from the rig)

12 dips

100 yd sprint

10rds (5ea) for time

A) CF S-WOD + 5 sets of 5 HSPU which should be done in between each attempt.

B) CF Metcon

C) 3rds for time: 30’ hs walk then, 50 double unders

A) CF S-WOD

B) CF Metcon

C) 3rds not for time: 5 muscle ups, 15 empty bar thrusters

A) Run 1 mile

155 pound Clean and jerk 21 reps

Run 800 meters

155 pound Clean and jerk  21 reps

Run 1 Mile

***No oly experience / deconditioned / scaled version:

800m run

A) CF Metcon

B) Work on a weakness