Strength: 100 m sprint trials x 5 (slowest run counts)

1 min rest between sprints

Metcon:

6 min AMRAP

15 toes-to-bars

10 deadlifts 135/95

5 snatches (power or full) 135/95

Rest 2 min

A) CF S WOD

B) CF Metcon

C) Not for time; 3 sets of 10 supine ring rows, banded face pulls

https://www.youtube.com/watch?v=IndIttUTNMU

Strength: 5 rm thruster (from the rack) 15 min to find

Metcon: For time

10 HSPU

20 Pistols

30 Chin Ups

40 Box Jumps 24/20

50 Russian Swings 70/53

40 Box Jumps 24/20

30 Chin Ups

A) Clean complex; Power clean, Cluster, Thruster (heaviest of the day)

B) CF Metcon

A) CF Metcon

B) Deadlift, heaviest single for the day.

Skill: Snatch + OHS

Warm up then take 5 sets to find your heaviest complex

Metcon: For time

Buy in: 400 m run

5 rounds

10 Alt KB Snatch 53/35

15 American Swings 53/35

20 Goblet Squats 53/35

A) Snatch; heaviest for the day, then drop 20# and do 2 sets of 2.

B) CF Metcon

C) 10 minute emom; 100m sprint on rower. Goal is 20sec or less ea round

Strength: Bench Press

3 x 3 @90% of your 3RM

Rest 3 min

Then: 1 x max reps @70% of 3 rm

Metcon: EMOM for 15 min (stagger if needed)

Min 1: 1 legless rope climb (sub regular, 3 rope up downs or 10 ring rows)

Warm Up: 3 rounds of 100m sprint, 30 second plank, 10 squats, 10 walking toe touches

Skill: Review Deadlift


WOD:
12-9-6-3
Deadlifts
Burpees

2 Rounds

GAME!!