Skill: 3 deadlifts E2MOM 10 min (percentages off of your 3RM)

Set 1: 60-65%

Set 2: 70-75%

Set 3: 80-85%

Set 4: 90-95%

Set 5: 100-100+%

WOD:

8 min AMRAP

A) CF S-WOD

B) CF Metcon

C) 6min clock; 90sec plank hold, rest 30sec, then alternating tabata hollow hold/ superman hold, for remaining time.

Warm Up: Run 200m then 3 rounds of Cindy

Skill: Hang Power Clean

Workout:

5 Rounds for time of

7 Hang Power Clean

7 Toes to Bar

7 Burpees

Buy Out: Max Height Box Jump

Skill: Front Squat 12 min E2MOM- 3 reps @ 75-82.5% of 1 RM

WOD:

20-15-10-5

OHS 95/65

T2B

Score: FS weight and score

WOD: Teams of 3 (split up reps however they want)

Complete 2 rounds for time

9 Rope Climbs (sub out 10 ring rows per rope climb)

24 Toes to Ring (like T2B but on rings) Sub out toes to RIG

36 MB get ups 20/14

A) In 7 minutes, build to a 1 rm front squat, then drop to 80% and do 3 sets of 3.
B) CF Metcon
C) 7 min amrap; 250m row, 10 pull ups

A) CF Metcon

B) Swim 25m, 10 push ups, 25 squats, 4rds, or 8 total rds with a partner.

A) Complex: (Clean, FS, Jerk) In 15minutes find your heaviest of the day

B) CF Metcon

C) 2k partner row for time (use 1 rower per team, 2 x 500m for time if going solo)

Skill: Partner Relay Row** 2000 m for time (switch out every 200 m)

**Option multiple heats or use Airdyne or Versa

WOD:

21-15-9-6-3

Snatch 95/65

Supine ring rows

Score: Partner time and time

Rest day