Warm Up: 10 Squats-> 10 Sit Ups-> Broad Jump->10 Kip Swings-> Lunge Walk ->10 Push Ups-> Duck Walk

Skill: KB Swing

Workout:

15 KB Swing

12 Toes to Bar

9 Goblet Squat

12 KB Swing

Skill: 10 min EMOM 20 unbroken DU or 40 unbroken singles

WOD: 3 RFT

400 meter run

21 AKB swings 53/35

12 Pull-ups

15 min time cap

A) Complex: (Power Snatch, Hang Snatch) @ 80% of power snatch, 12min E2MOM

B) CF Metcon

C) 200 Double unders for time

Skill: 5 deadlifts E2MOM 10 min (percentages off of your 5 RM)

Set 1: 60-65%

Set 2: 70-75%

Set 3: 80-85%

Set 4: 90-95%

Set 5: 100-100+%

Skill:

Push Jerk  3-3-3-3

WOD: 5 min AMRAP

4 thrusters 135/95

4 burpee over bar

Rest 2 min

5 min AMRAP

4 stationary front rack lunges 135/95 (4 on each side)

4 burpee over bar

A) Back Squat 3sets of 5 @ 85%

B) CF Metcon

C) 4min 30sec, no rest. Hollow hold 30sec, plank 1 min, 3rds.

Warm Up: 10 Sit Ups-> Lunge Walk -> 10 Squats-> Broad Jumps ->10 Push Ups-> Spiderman Stretch ->10 Grasshoppers-> Forward Rolls

Skill: DB Split Jerk

Workout:

5 Rounds for time of

Run 200m

A) Complex: (Press, push press, Jerk (any)). 12min E2MOM; Start at 70% of strict press 1rm, add 5# per round.

B) CF Metcon

C) For time: 2 person teams; 50 toes to bar, 50 hspu, 50 wall balls. Cut reps in half if doing this solo.

For time in teams of 2. . .

800 M Tethered run with band or jump rope (each partner holds to stay together)

3 rounds of:

50 Thrusters 65/45 (hand off bar to partner, don’t put down until reps are complete)

A) CF Metcon

B) Swim 75m x 4