Skill:

Overhead Squat

3.3.3.3.3 start at a low % and build to a heavy 3

3 minutes to find partners/racks/set-up/light warm ups

18 minutes to build

WOD:

1-2-3-4-5-6-7-8-9-10

A) Clean Complex; Clean, Hang Clean to Thruster (find heaviest complex) perform a clean, then a hang clean to push press without dropping the bar

B) CF Metcon

C) 5min AMRAP; 5 hollow rocks, 1 box jump over (30/24)

4, 5 minute amraps

2 minutes rest/transition between

Team of 2 alternate rounds

Strength/Skill:

In 35 minutes, establish

1RM Snatch

1RM C&J

WOD:

Tabata Mashup

4 min:

Bear crawls

Crab walks

1 min rest/transition

4 min:

A) CF Class wod; 1rm snatch, and 1rm clean and jerk

B) Front squats; 4 sets of 2 @ 80%

Warm Up: Wall Ball Game

Skill:
Tabata of:
- Hollow Holds
- Plank Holds
- Superman Holds

WOD:
5 Right Arm DB Snatches
5 Left Arm DB Snatches
15 Hurdle Jumps
10 minute AMRAP

GAME!!

Strength/Skill:

EMOM 10 minutes

100m Sprint

WOD:

7 RFT

3 Deadlifts @275/185

5 C2B pull-ups

7 Dips

Time cap: 12 minutes

Score:

-Slowest sprint time

Strength/Skill: Tabata ­

Hollow holds ­

Pillar holds ­

Superman holds

WOD: 12 minute AMRAP

10 alternating 1­arm DB snatches 50-55/30-35*

30 Double unders (90 singles)

A) Snatch; 1 @ 80% plus 5# 12min E2MOM (Touch and go not allowed)

B) CF Metcon

C) CF Skill wod (tabata hollow hold, pillar hold, superman hold)