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

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+%