Warm Up: 3 rounds of 20 jumping jacks, 10 squats, 10 lunges, 10 cartwheels

Skill: 10 min EMOM
Odd minutes: jump rope
Even minutes: 20 second hang


WOD:
5 rounds
10 ring rows

A) 1RM clean and jerk

B) CF Metcon

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

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

A) Skill: Double unders

Skill Level “got em” 10min EMOM, odd – 40 DU, even – 20sec L-Sit

Skill Level “sort of got em” 10min EMOM, odd – 15DU, even – 20sec L-Sit

Skill Level “don’t got em” 10min double under practice / instruction

A) 10min EMOM, odd 40 double unders, even 10 pull ups

B) CF Metcon

C) 2 muscle ups, 5 hspu, 6min amrap

Teams of 3

All runs are done together.

AMRAP 20:

200 Meter Run, 40 Squat Cleans* (115/85)

200 Meter Run, 40 Squat Cleans (135/95)

200 Meter Run, 40 Squat Cleans (155/115)

A) CF Metcon

B) 1k row, under 4:10 pace.

Warm up, then set up groups and racks. Take a few minutes to warm up for each movement. Set a running clock.

WOD:

10 min to establish 1 rm Back Squat

10 min to establish 1 rm Power Clean

10 min to establish 1 rm Strict Press

A) CF Metcon

B) 150 sit ups for time

Strength: Rope Climbs

15 min to work on your rope climb “GOAT”

If you have rope climbs, work on weighted, L-sit, seated, legless and quick descents

Metcon:

6 Rounds:

Minute 1 – Max Calorie Row*

Warm Up: 3 rounds of walking plank, front roll, 10 sit-ups, 10 burpees

Skill: Tabata of Plank Holds on Elbows

WOD:
4 minute AMRAP:
10 KB Swings
10 Box Jumps
10 Burpees

2 minute Rest

2 minute AMRAP: