A) 1RM Snatch, then 2 sets of 2 at 25# down.

B) CF Metcon

C) Tabata hollow hold (8rds), then Tabata situps (8rds)

Skill – Snatch 1-1-1-1-1-1-1, beginning with 65% of 1rm

Then

3 x 3 min AMRAPS, one minute between each round:

3 muscle ups (bar/ring/Rogue bar)

3 power snatch 135/95

3 box jumps (30/24)

Deadlift – starting with 60%, work up to new 3rm. No more than six sets, min 2 mins rest between sets.

Then

10 alt front rack lunges 155/105

20 KB swings (70/53)

30 toes to bar

40 deadlifts

A) Clean complex; 5 sets of (high pull, hang clean, clean) @ 70% of 1rm

B) CF Metcon

C) 3rnft; 7 pistols right, 2 Turkish get up right (55/35), 7 pistols left, 2 TGU left

A) Front Squat; 4 sets of 2 @ 80% + 5#

B) CF Metcon

C) 4rnft; 2 rope climbs, 20’ hs walk

Skill – Strict press. Beginning with 60% of 1rm, establish new 1rm

60% x 5

70% x 3

80% x 1

90% x 1

100% x 1

100%+ x 1

In 4 minutes:

A) Complex; press, push press, jerk (any). 12min e2mom. Start @ 70%, add 5# per round

B) CF Metcon

C) Max reps in 6min (muscle up +1 dip). Scale to: 4min strict pull ups, 2min strict dips

25 min. partner WOD, both working at the same time to each complete all reps (each athlete does the run, 10 dips, etc.). Teams come to coach who will roll the dice for them. Number corresponds to movement.

1 – 200m run

A) CF Metcon

B) 200 double unders