A) Back Squat; 3 sets of 5 @ 75% of 1RM +5#s from last week.

B) CF Metcon

C) 3 sets of max nose to wall handstand holds. 3minutes accumulated pillar hold (plank but on elbows).

Strength/Skill: EMOM 15 minutes

Min 1: 2 Muscle Ups*

Min 2: 4 strict HSPU

Min 3: 20 second L­Sit hold

WOD: 2 minute AMRAP

Thrusters 135/95

Rest 1 minute

3 minute AMRAP

Strength/Skill: Snatch Pull + Snatch

E2MOM 14 minutes

Set 1-­3 @70%

Set 4­-5 @75%

Set 6­-7 @80%

*Newbies keep it light, work on technique

*Athletes with squat mobility issues switch to power snatch

A) Power Snatch + High hang snatch (vertical chest, leg drive only) 6 sets @ 65-70% of Full Snatch 1RM +5# from last week.

B) CF Metcon

C) 3rnft; 25 GHD sit ups, 10 HSPU

Strength/Skill: EMOM 10 minutes

100m Sprint

WOD: For time

400m Run

50 Push­ups

40 Box jumps 24”/20”

30 SDHP 53/35

20 Goblet walking lunges

400m Run

A) CF S-Wod

B) CF Metcon

Strength/Skill:

EMOM 15 minutes

Min 1: 5 strict C2B pull­ups

Min 2: 6 alternating pistols

Min 3: 7 strict T2B

WOD: 7 minute AMRAP

5 Push presses 135/95

10 Bar­over burpees

Strength/Skill: Front Squat

E2MOM 10 minutes

Set 1­ 60%x2

Set 2­ 70%x2

Set 3 ­80%x2

Set 4­ 85%x1

Set 5­ 90%x1

Rest 2 minutes

Max reps @75%

WOD: