Warm Up: 3 rounds of 150m row, 10 squats, 10 KB Swings, 10 frankensteins

Skill: 3RM Deadlift


WOD:

8 minute AMRAP
2-4-6-8-10-12-15-etc.
Perfect Push Ups
Perfect Ring Rows

GAME!!

A) Strict press 2RM, then 2x max s20 at same weight (no more than 12 reps per set though)

B) CF Metcon

C) 3 rounds for time: 40’ hs walk, 200m run

A) Strength: Deadlift; 20min to build to your heaviest triple of the day

B) Metcon:

3-6-9-12-15-18-21 etc...

American KB swings (53/35)

Box jump overs (24/20)

12min amrap

Warm Up: 3 rounds of 200m run, 10 frankensteins, 10 squats, 10 box jumps

Skill: 10 minutes every 2 minutes run 200m


WOD:

3 rounds
AMRAP 1 minute push ups
AMRAP 1 minute box jumps
AMRAP 1 minute kettlebell swings

A) Clean; 3 sets of 5 @ 70%, drop and reset between each rep (focus on perfect, explosive reps)

B) CF Metcon

C) Back Squat; build to a heavy double.

A) Teams of 2 (M/M M/F F/F)

Cash in (choose one):

800m Run or 1000m row or 30cal Airbike - Split anyway between the two athletes.

Then

15 Thrusters

19 Kettle Bell Swings

26 Toes to Bar

A) CF Metcon

B) Work on a weakness

A) Strength: Back Squat couplet

E2MOM 10 min.

5 back squats @ 75% then down back all out sprint on turf

B) Metcon:

6 burpee box jump over (24/20)

9 SDHP with KB (70/53)