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

Skill: Back Squat 12 min E2MOM - 3 reps at 75 - 82.5%

WOD: 21-15-9 Games Complex for time 18 min time cap

8 DL (155/115)

7 Cleans (power ok)

6 Snatches (power ok)

8 Pullups

7 C2B

A) Front Squat; 5 x 3 @ 75%

B) CF Metcon

C) 3rds, 10 weighted ghd back ext, 20 ghd sit ups

Skill: Take 15 minutes to find a Turkish Get Up 1 rep max

WOD: HSPU EMOM – increase one rep every minute until the last person is out (1, 2, 3, etc...) Everyone who can’t continue must do the equivalent of burpees until the last person finishes.

Skill: Snatch 1 rep max (your choice, but work on the weaker lift)

Take 15-20 minutes to find a one rep max

WOD: 5 rounds for time

10 ALT KB snatch 53/35

20 American swings 53/35

30 Double Unders