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)

A) Back Squat; 1@ 90%, then 2 sets of 5 @ 78%

B) CF Metcon

C) 3rnft; 5 candlestick to tuck jump with med ball, 5 air squat + box jump (30/24),10 push ups. (air squat + box jump; perform an air squat, return to standing position then box jump),

A) CF Metcon

B) 50 ghd sit ups, not for time

Strength/Skill:

Back Squat

E2MOM 10 minutes

Set 1-75%x3

Set 2-80%x2

Set 3-85%x1

Set 4-90%x1

Set 5-90+%x1

Rest 2 minutes

Max reps @75%

WOD:

Teams of two:

1500m row*/ 1000 m run**

100 Burpees

80 ‘MURICAN swings 53/35

60 Butterfly Sit ups

40 Box Jump Overs

20 thrusters 135/95

40 min time cap

*split between teammates