A) CF Metcon

B) Accumulate 2min hollow hold, 2min HS hold (freestanding if possible), then 1 set of 25 ghd sit ups.

A) 20 min to build to a Power clean heavy double

B) Metcon:

8min AMRAP

6 power cleans (135/95)

7 t2b

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