Skill #1:

Tabata of Double Unders

Note: Sub is attempts or tuck jumps ONLY. NO SINGLES

Skill #2:

2 Strict Weighted Chin Ups every 30 seconds for 6 minutes

A) Strict muscle ups, or strict chest to ring chin ups, and strict ring dips. No assigned volume, Work on these while the class is working on strict pull ups.

Strength:

Back Squat 3 reps @80%

10 min E2MOM

WOD:

400m run

30 Thrusters 115/75#

20 Power Cleans 115/75#

10 Front Squats 115/75#

12 minute time cap

A) Back squat 4 sets of 3 at 85%

B) CF Metcon

C) 6min running clock; 30sec each (4rds), nose to wall hs holds, hollow hold, rest.

With a Partner

12 Ball Slams

6 Push Ups

20 Squats (**option to use a DB or KB as a goblet for a more challenging squat :]**)

100m Ball Carry

15 minute AMRAP

A) CF Metcon

B) 1 Mile Run for time.

Oly:

12 min E90secMOM

One Clean and Jerk

Start at 60% and go up according to feel

You may clean and jerk ANY way (power, full, push, split)

WOD:

3-6-9-12-15-etc.

Deadlifts 225#/155#

A) Clean and Jerk; E90sec for 13:30min. 2 clean and jerk (not touch and go), Start at 60-65% and add 5# each round.

B) CF Metcon

C) 5min amrap; 5 burpees, 5 box jump overs (24/20)

Skill/Strength:

2 Weighted Pull-Ups Every 30 Seconds for 6 minutes

Notes: sub for pull-ups is negatives or low rogue bar negatives if someone can’t hold themselves up at all – make sure hips stay low! Last resort is ring rows.

WOD: