A) Strength: Weighted Pull ups 2, 2, 2, 2, 2 RX

Scaling Strict pull ups 3 x max

Options 3-5 negatives or partner assisted

strict w/ bands 3 x max

Rogue bars 3 x max

B) Bench Press bw for dudes/80% for girls 40 reps

A) CF Metcon

B) 200 double unders for time.

A) Weighted strict chest to bar pull ups. Five sets of 2, increasing weight for a 2rm

B) CF Metcon

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

A) Strength: Back Squat 5 x 10 @65% of 3RM (go for speed)!!

E2MOM for 10 minutes

B) Teams of 2

Max feet on Versa Climber in 4 mins

rest 1 min

Max sledge slams in 4 mins

rest 1 min

Rest

A) Clean and Jerk; 12min e2mom @ 85% plus 10#

B) CF Metcon

C) 4min tabata; hollow hold, 4min tabata hs hold

A) Oly: Power Clean 3 x 3 @85% of 1RM, 3 x 2 @90%*

* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able

*not tap n go; take your time and reset between reps; weight may be dropped

B) Metcon:

A) Push Jerk; 5 sets of 2 @ 80% + 5#

B) CF Metcon

C) Bar muscle ups; 3 sets of 5, rest 2min between sets

A) Strength: Deadlift 1 rep* E45s for 9 minutes. Use your 3rm weight. (do not drop, control the negative back down)

* If less than 3 months lifting experience use your 5 rm weight

B) Metcon:

A) Strength: Squat Clusters 3 x 4 – 7 reps* (read instructions and ask for clarification if any questions). 3 sets of 4-7 reps (weight must not be so heavy that you cannot get 4 or so light that you can get more than 7). It is a back squat