A) CF Metcon

B) HS Walking; accumulate 50yds (down and back on turf)

Strength: 15 min to find 2 rm Power Clean

Metcon: 21-15-9 for time

Manmakers AHAP (no jump)

Renegade Rows (no pushup)

Sit Ups

*25 m farmer carry at the beginning of each round

Rest 3 min then

Warm Up: 3 rounds of 50m bear crawl, 10 goblet squats, 10 db presses, 10 box jumps

Skill: Review WOD


WOD:
10 Pumpkin Deadlifts
10 Pumpkin Squats
10 Pumpkin Chest to Overhead
100m Pumpkin Roll
3 Rounds

Strength: 2 Push Jerk + 1 Split Jerk

E90secMOM 9 minutes total

Start at 65-70% of 1rm Push Jerk and build over the EMOM to a heavy complex.

Metcon: 12 min AMRAP

2 Muscle ups Bar/Ring*

A) Snatch position work; High hang (vertical chest, power position) 3 singles @ 65%, 3 singles Mid hang (above knee) @ 75%, 3 singles full snatch @85%

B) CF Metcon

C) Accumulate 2min in and L-Sit hold on paralletes. Accumulate 2min nose to wall hs hold

Warm Up: 3 rounds of 250m row, 10 reverse med ball toss, 10 pass throughs, 10 wall balls

Skill:
Clean and Jerk


WOD:
10 thrusters
10 bar over burpees
100m sprint

GAME!!