A) Strength: Front Squat 4 x 8 @70-75% of 3RM, rest no more than 2 mins between and

B) Metcon: 120 m sprint*, 5 GTO 185#/125#, 12 ball slams 35-50#/20-30# use the SAME weight for all 4 sets

A) Clean and Jerk; 12min e2mom @85% (deloading, week 1 #s)

B) CF Metcon

C) 3rnft; 6 candlestick to pistol or tuck jump, 9 box jump overs (24/20)

5 swings 53#/35#

10 push ups

15 lunges

EMOM for 20 min and then. . .

1 mile run

for time

*if you fail to finish a round you may start over at the beginning of the next or sit that minute out.

A) Strength: Weighted Pull ups 2, 2, 2, 2, 2 RX

Scaling Strict pull ups 3 x max

Options 3-5 negatives or partner assisted

strict w/ bands 3 x max

Rogue bars 3 x max

B) Bench Press bw for dudes/80% for girls 40 reps

A) CF Metcon

B) 200 double unders for time.

A) Weighted strict chest to bar pull ups. Five sets of 2, increasing weight for a 2rm

B) CF Metcon

C) Front Squat; 4 sets of 2 @ 80%

A) Strength: Back Squat 5 x 10 @65% of 3RM (go for speed)!!

E2MOM for 10 minutes

B) Teams of 2

Max feet on Versa Climber in 4 mins

rest 1 min

Max sledge slams in 4 mins

rest 1 min

Rest

A) Clean and Jerk; 12min e2mom @ 85% plus 10#

B) CF Metcon

C) 4min tabata; hollow hold, 4min tabata hs hold

A) Oly: Power Clean 3 x 3 @85% of 1RM, 3 x 2 @90%*

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

*not tap n go; take your time and reset between reps; weight may be dropped

B) Metcon: