A) CF Metcon

B) Work on a weakness

A) Strength: Bench Press; 2RM

B) Metcon: Teams of 2

10 db bench

20 sit ups

Down back sprint on turf

10rds (5ea) (weight approx. 25% of 1rm bench in ea hand)

A) Snatch; heaviest double for the day. (drop and reset between reps)

B) CF Metcon

C) For time: 30 chest to bar pull ups, 600m row

A) Speed: 10 x 100m sprint (1:1 w/ a partner ea does 10)

B) Metcon:

5 deadlift (275/205)

10 wallballs (20/14)

11min AMRAP

A) Oly: Power Clean; build to heaviest singe for the day (20min) (form emphasized)

B) Metcon:

3 power cleans (155/105)

9 box jumps (24/20)

10min AMRAP

Everyone getting EXPLOSIVE!

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