A) Warm up: drills of coaches’ choice and review of movements

Partner Wod: 1:1

Leg cranks: 24 squats, 24 alt lunges, 24 split jumps, 12 squat jumps 3 sets

A) Back Squat; 1 @ 90%, then 2 sets of 5 @ 45#’s down.

B) 8 Min AMRAP

40 double unders

8 Bar facing burpees

8 Clean and jerk 185/115 (power clean ok)

C) 30 mb get ups for time (heaviest ball you can move quickly)

A) Strength: Deadlift 3, 3, 3, 3, 3 take 5 sets to build to a heavy 3*|

*If less than 3 months lifting experience perform 3 sets of 5, adding 5-10# per week or as able

A) Oly: Power Clean (3, 3, 2) 1, 1, 1, 1 take 3 “warm up” sets to get to a moderately heavy weight and then 4 attempts to pull a heavy single.* 20-25 minutes for the lifting portion; working on form/technique and adequate rest time.

A) Snatch + Hang Snatch; 6 @ 70% of 1rm

B) CF Metcon

C) 10 bar muscle ups for time, 10 ring muscle ups for time.

A) Strength: Front Squat 3, 3, 3, 3, 3 take 5 sets to build to your heaviest 3*

* If less than 3 months lifting experience continue with 3 x 5, adding 5# per week or as able

A) Strength: Press 3, 3, 3, 3 take 4 sets to build to your heaviest 3*

*If less than 3 months lifting experience continue with 3 x 5, adding 2.5# per week or as able

B) Metcon:

10 DB burpee GTO AHAP

15 pull ups