A) CF Metcon

B) Work on a weakness

A) Strength: Back Squat couplet

E2MOM 10 min.

5 back squats @ 75% then down back all out sprint on turf

B) Metcon:

6 burpee box jump over (24/20)

9 SDHP with KB (70/53)

A) CF S-WOD

B) CF Metcon

C) 21-15-9 Hollow rocks, push ups, squats

A) Strength: Bench press; 3 sets of 8 @ 55% as fast as possible

B) Accessory: 3 sets max dips, weighted if capable of more than 10

C) Metcon:

5 clapping push ups

9 supine ring rows

18 wall balls (20/14)

A) Strength: Deadlift, build to a heavy double (20min)

B) Metcon:

7 deadlift 225/155

7 lateral burpees over the bar

7rds for time then...

C) 49 V-ups for time

15min cap for b, and c combined

A) Clean, build to a heavy double

B) CF Metcon

C) Amanda, 9-7-5 Muscle up / Full Snatch

A) Strength: Press

3 strict press, 3 push press. Take 15 min to build to your heaviest complex

B) Metcon:

4 hang power clean and jerk (155/105)

6 pull ups

8min AMRAP