Strength: Strict Press

3 sets of 3 @ 80% of 3rm (if no 3 rm, find a 3rm)

Metcon: 10, 9, 8, 7, 6…1

Deficit HSPU* 3 in/ 2 in

Ring Dips**

*sub abmat HSPU, no abmat HSPU, off the box or pike

Strength: Front Squat

5 sets of 3 @ 80-85% of 3RM (if no 3rm, find a 3rm)

Metcon: 2 RFT

200 M run

100 single unders*

25 Russian swings 70/53

100 single unders

25 Hollow Rocks

A) Back Squat; 7RM. Start @ around 75%, take 2 or 3 attempts to find a 7RM.

B) CF Metcon

C) Romanian Deadlift; 3 sets of 10 (if you have straps, it will help your grip to use them on these)

WOD:

Partner WOD

100 MedBall Ground to Over the Shoulder @ 35-50#/20-30# (black heavy balls for RX)

80 Back Extensions

60 Alternating Forward Lunges

40 Burpees

20 DB Push Press AHAP

Skill: Back Squat 2.2.2.2

Warm up light, first set of 2 should already be relatively heavy ~70% of 1RM

WOD:

5-4-3-2-1 Ring Muscle Ups

10-15-20-25-30 Wall Balls 20#/14#

For Time

A) 1RM Clean

B) CF Metcon

C) Seated box jump (30/24); 3 sets of 5, hold a weight to add difficulty. Start seated with legs at a 90 degree angle, aggressively drive up and jump onto the box in one motion.)

Skill:

Every 90 Seconds for 5 sets (7.5 mins)

2 Swing Out Hang High Pull + 1 Swing Out Hang Snatch @55-60% of 1RM Snatch

Wait for the bar to make contact with the body before initiating the extension

Warm Up: Freeze Tag!

Skill: 4x 100m sprints
1 minute rest between sprints

WOD:
20 KB Swings
20 Sit Ups
20 Jump Ropes
4 RFT

GAME!!

Skill: 400m Sprint – 1 attempt for the leaderboard

(mark from the dumpster to the end of the road towards the box)

Sub 500m row if rain. Dammit.

WOD:

25 American KB Swings 53#/35#

25 Sit-Ups