A) Strength: Deadlift; Build to a heavy single. (15min), 1 drop set of 5 @ 80%

B) Metcon:

10 Russian swings (70/53)

15 box jumps (24/20)

30 double unders

5RFT, 16min cap

A) Oly: Power clean; 5 sets of 3 @ 80%+5#, or 3RM (reset between reps, not touch and go)

B) Metcon: 10 thrusters (95/65)

10 lateral burpee over bar (2 foot jump)

10 toes to bar

12min AMRAP

A) Teams of 2, both run, then 1:1

800m run

60 box jump overs 24/20

120 wall balls 20/14

180 sit ups

800m run

45min cap

Score: team time.

A) Oly: Power clean; 5 sets of 3 @ 80%+5#, or 3RM (reset between reps, not touch and go)

B) Metcon: partner workout 1:1

4 cleans (full) (185/135)

4 rope climbs (sub 10 ring rows each (40 per round)

8 total rds for time

A) Bench: build to a heavy single, then one drop set of 5 @80%. 20min

B) Metcon: Teams of 2, one person running while other is pressing,

10 dumbbell bench, 10 db bent over row, 400m run

A) Strength: Back Squat: 3 sets of 5 @ 90% +5# of 5RM or 5RM

B) Metcon: For time:

25 burpee buy in

15 – 12 – 9

Power snatch (115/80)

Pull ups

25 burpee buy out

16min cap

A) Strength: Press; 3 sets of 5 @ 90%+2.5 to 5# of 5rm, or 5rm

B) Metcon: 10 alternating kb hang clean and press (jerk is ok) (53/35), 10 alternating kb lunge (goblet position), 30 double unders

5RFT, or 14min cap

A) Strength: Deadlift; Build to a heavy single. (15min)

B) Metcon:

18 min E2MOM

Even: DL

Odd: Toes to bar

Scheme: min 0-5 = 7 reps

min 6-11 = 5 reps

min 12-17 = 3 reps