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!!

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