A) CF Metcon

B) Spend 7-10min working on HS walking. If you are proficient in walking (15- 20’ unbroken) work on side to side, and backward movement, with a goal of body control.

Skill/Strength: find partner, review WOD movements and setup for WOD

WOD:

Partner WOD - Alternating Between Rounds

RX

10 Total Rounds (5 Each)

3 Bar Muscle Up

A) CF Metcon

B) WOW day; work on a weakness

Skill:

Deadlift 5x2 @90%

8 mins to warm up to working weight

18 min to finish 5x2

WOD:

10 KB Russian Twists 53#/35# (KB must touch the ground each rep)

10 total Pistols

5 min AMRAP

A) Snatch; Build up to 90%, then 2 drop sets of 2 @ 20lbs down (no touch and go)

B) CF Metcon

C) Front Squat; 4 sets of 2 @80% plus 10#

Skill:

Bench 3x3 @90%

THEN one set of max reps at 75%

2 minutes to setup/find partners

6 minutes to warm up to 90%

15 minutes to finish 3x3 and max reps

WOD:

10-9-8-7-6-5-4-3-2-1

Warm Up: 3 rounds: 200m run, 10 squats, 10 side-to-side lunges, sit-ups

Skill: 5x3 Back Squat


WOD: MULTIPLES OF THREE
6 DB snatches each arm
9 sit-ups
12 ball slams
12 minute AMRAP

GAME!!