Warm Up: 3 rounds of 200m run, 10 frankensteins, 10 squats, 10 box jumps

Skill: 10 minutes every 2 minutes run 200m


WOD:

3 rounds
AMRAP 1 minute push ups
AMRAP 1 minute box jumps
AMRAP 1 minute kettlebell swings

A) Clean; 3 sets of 5 @ 70%, drop and reset between each rep (focus on perfect, explosive reps)

B) CF Metcon

C) Back Squat; build to a heavy double.

A) Teams of 2 (M/M M/F F/F)

Cash in (choose one):

800m Run or 1000m row or 30cal Airbike - Split anyway between the two athletes.

Then

15 Thrusters

19 Kettle Bell Swings

26 Toes to Bar

A) CF Metcon

B) Work on a weakness

A) Strength: Back Squat couplet

E2MOM 10 min.

5 back squats @ 75% then down back all out sprint on turf

B) Metcon:

6 burpee box jump over (24/20)

9 SDHP with KB (70/53)

A) CF S-WOD

B) CF Metcon

C) 21-15-9 Hollow rocks, push ups, squats

A) Strength: Bench press; 3 sets of 8 @ 55% as fast as possible

B) Accessory: 3 sets max dips, weighted if capable of more than 10

C) Metcon:

5 clapping push ups

9 supine ring rows

18 wall balls (20/14)