Skill: Superset of bench and pull-ups

Max reps at 65% of 1rm

Max reps at 60%

Max reps at 55%

Between bench sets, max weighted pull-ups

Then

Increasing pull-up ladder

Skill – Front squat, 12 min E2MOM 3 @80% of 1rm

Then

21-15-9:

Front squats 135/95

Burpee over bar

Then

50 evil wheels for time

Post: Weight and time for metcon and evil wheels

A) 1RM clean and jerk, then 2 sets of 2 at 25# down.

B) CF Metcon

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

Skill: Power clean + hang clean, building to a heavy single complex (no dropping bar from PC)

THEN

3 Rounds for total reps:

2 min clock: 100m sprint then max power cleans (135/95)

1 min REST

Warm up: 5 handstand kick ups, 15m lunge walk, 5 tuck jumps, 15m backward lunge walk

Skill: pull ups

WOD:
3 x 5min AMRAP
3 pull ups
6 push ups
9 squats
Rest 2 mins between cycles

GAME!!!

 

A) 12min E2MOM; Even: 3 muscle ups Odd: 7 HSPU

(no scaling, if you can’t do this, work with the gpp class / coach)

B) CF Metcon

C) Back Squat, build to a heavy single, then 2 sets of 3 @ 85%

A) 50 GHD Sit ups

B) CF Metcon

C) 75’ of accumulated HS walking

Skill: 5 x 1 time through complex of snatch grip DL, hang pull, hang power snatch @70% of 1rm (same weight for all sets).

Then

Working with a partner 1:1, 15 min AMRAP:

50m Farmer’s carry (53/35)

10 Deadlift (265/185)

Skill:

Option 1: 12 min E2MOM

Max unbroken bar/ring MUs

*Scaling: Rogue bar or jump from box MU practice

Option 2: 12 min EMOM

Odd minutes – 5 strict pull-ups

Even minutes – 5 strict HSPU