Skill: E2MOM 12 minutes

Complex: High Hang + Hang Power clean + Power clean @ 70-78.5 of 1 rm PC

WOD: 4 RFT

3 Muscle Ups (Bar or Ring)* pick one and stick with it

6 AKB Swings 70/53*

9 Burpee box jumps 24/20

A) Clean and Jerk, 1,1,1,1,1 starting at 80% finishing at 90%

B) CF Metcon

C) 3rds not for time: 10 alt pistols, 10 hollow rocks, 10 supine ring rows

A) CF S-WOD (Yes, we are benching)

B) CF Metcon

C) 5min AMRAP: 20’ hs walk, 30 double-unders

Skill: Bench Press

Take 6 sets to establish a new 1 rm (new people 5 rm)

Warm up to 60% of previous 1rm then:

Set 1: 3 reps at 60%

Set 2: 2 reps at 75 %

Set 3: 1 rep at 85 %

Set 4: 1 rep at 90-95%

Skill: Full Snatch – Take 15 min to work to a heavy double. You are allowed to reset your grip and position.

WOD: 8 min AMRAP

Increase by two of each movement every round

Thrusters 95/65

T2B

WOD: 3 rounds of:

0:00-2:00 400 m run then max double unders in remaining time

2:00-3:00 max DB Push Press 30-40/15-25

3:00-4:00 max Pull Ups

4:00-5:00 max DB Squat Cleans (FULL)

Rest 5 min between rounds