Skill: Bench Press 3 x 3 @90% of your 3RM and then. . .

1 x max reps @70% of 3 rm

WOD: Tabata x 4 (20 sec /10 sec off for 8 rounds of each)

4 min of Wall Sit (no hands on knees)

1 min rest

Warm up: skipping relay race then 3 x 5 push ups, 5 sit ups, 5 mountain climbers each leg

Skill: handstand holds and mobility

WOD:
30 squats
Rest 1 min
20 squats
Rest 1 min
10 squats
Rest 2 mins
20 squats

Skill: Sprint trials

50 m sprint x 5 – 1 min rest between sprints

1:1 rest

WOD: Bear complex without dropping the bar: PC-FS-PP (cluster ok) to back rack/BS/behind shoulder press back to front rack = 1 completed round

Teams of 2, 1 works 1 rests

Stagger Starts and jump on the rowers and tires/sledges whenever they’re available

50 Ring Rows

50 KBS 53#/35#

50 Goblet Lunges

50 Burpees

50 Wall Balls

A) CF Metcon

B) Swim 50m, 10 burpees x 6rds, rest completely between sets

Skill:

14 min E2MOM

2 Clean & Jerks

Start at 80%, try to go up AHAP every other round – pending form

WOD:

10-9-8-7-6-5-4-3-2-1 S2O 135#/95#

1-2-3-4-5-6-7-8-9-10 Box Jumps 30”/24”

A) 3rds for time 12 russian swings (70/53), 12 pull ups

B) CF Metcon

C) 3rds not for time 12 dips, 12 toes to bar

Skill:

4 RNFT

1 rope climb (4 up-downs)

12 pistols (pistol mods – plate under heels, counter balance plate, band on rig, box as target)

20’ HS walk (30 sec OH plate hold, 30 sec handstand against wall)

25 min cap

Skill:

1 Mile Run

Rest 5-8 mins

WOD:

Annie

50-40-30-20-10

DUs

Sit Ups

Score: Mile Run Time + Annie Time