In teams of 2

For time

100 partner Wall balls 20/14

Rest 5 minutes

10 minute AMRAP

10 Ball slams 35-50/20-30

10 push-ups

 

Time cap: 25 minutes

 

A) 1rm Power clean and push jerk, then

B) CF Metcon

Strength/Skill:

Back Squat

E2MOM 10 minutes

Set 1-60%x3

Set 2-70%x3

Set 3-80%x2

Set 4-85%x2

Set 5-90%x1

Rest 2 minutes

Max reps @75%

WOD:

A) Back Squat; 3 sets of 5 @ 75% of 1RM +10#s

B) CF Metcon

C) 30 strict pull ups, 30 second pillar hold penalty for every break. (max 2 min of penalties)

Strength/Skill:

10 rounds

30 seconds max double unders

30 seconds rest

WOD:

EMOM 28 minutes

Min 1: 10 T2B

Min 2: 10 Goblet squats 53/35

Min 3: 10 Wall balls 20/14

Strength/Skill:

Tabata

-Dead Hang holds

-Handstand holds

-Wall sit holds

WOD:

In teams of 2

15 minute AMRAP

2 Rope Climbs

4 HSPU

6 Deadlift 275/185

A) Power Snatch + High hang snatch (vertical chest, leg drive only) 6 sets @ 70% of Full Snatch 1RM +10lbs

B) CF Metcon

C) Not for time: 30 toes to bar, then 30 pistols

Strength/Skill:

Power Clean + Push Jerk + Split Jerk

E2MOM 14 minutes

Set 1-3 @70%

Set 4-5 @75%

Set 6-7 @80%

*Percentage based on 1RM C&J

WOD:

3 RFT

400m run

A) Halt Clean (pause at knee for 3 seconds) 7 reps @ 70% Plus 5#. While paused, note your position. Shins should be vertical, shoulders in front of the bar, hamstrings are tight, and lats are engaged.