A) CF Metcon

B) 800m run moderate intensity, rest 3min, 400m sprint for time.

Try to get through as much of this as possible before the metcon. If done as an EMOM it’s 15 min.

A) Snatch wave; 1 @ each percentage. 65, 70, 75, 80, 85, 70, 75, 80, 85, 90,75, 80, 85, 90, 95

B) CF Metcon

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

Skill: Review WOD movements

WOD:

15 minute AMRAP
5 deadlifts
13 push ups
9 box jumps

GAME!!

A) Front Squat; 2rm / heavy double (15 min)

B)  “Wade’s Army”

20min time cap

5rds for time

11 DB 1 arm Power Snatch (50/35)

12 DB 1 arm Thruster (50/35)

11 Pull ups with (50/35) DB

A) Either solo, or with a partner (if partnered, alternate complete rounds)

“McGhee”

5 Deadlifts (275 / 185)

13 push ups

9 box jumps (24/20)

30min AMRAP

A) CF Metcon

B) Accumulate 2min hollow hold, 2min HS hold (freestanding if possible), then 1 set of 25 ghd sit ups.

A) 20 min to build to a Power clean heavy double

B) Metcon:

8min AMRAP

6 power cleans (135/95)

7 t2b

Warm Up: 3 rounds of 20 jumping jacks, 10 squats, 10 lunges, 10 cartwheels

Skill: 10 min EMOM
Odd minutes: jump rope
Even minutes: 20 second hang


WOD:
5 rounds
10 ring rows