Skill

2 minute AMRAP muscle ups

1 minute rest

1 minute AMRAP muscle ups

30 second rest

30 second AMRAP muscle ups

WOD

EMOM

1 clean @80%

Warm Up: Tabata of mountain climbers, supermans, sit ups, squats

Skill: Thrusters

WOD:
KB or DB swings
Shoulder press
Burpee Broad Jumps

GAME!!

A) Muscle up complex, 5 rounds. 1 Muscle Ups +5 Dips + Max L-Sit hold

B) CF Metcon

C) Complex: 2 FS + Push Jerk + Split Jerk Find heaviest for the day

Strength

E2MOM 12 minutes

Power clean + hang power clean + 2 split jerks @75% of lightest movement

WOD

4 RFT

30 double unders

20 shoulder-to-overhead @95/65

10 pistols (5 each leg)

A) Power Snatch, 70%x3, 75%x3, 80%x2x2, 85%x2x2

B) CF Metcon

C) For time: 25 broad jumps, 50 push ups, 75 sit ups

Warm up: get a jump rope and start jumping! Crisscross the rope, 2 feet, 1 foot, double unders, triple unders...have fun!!

Skill: wall balls- focus on controlling the ball then take time to practice all movements in WOD

Strength

E3MOM 15 minutes

3 back squats @80%

TEMPO: 4 second descent, explode up, 1 second pause at the top

WOD

7 RFT

400m run

10 HSPU

20 minute time cap

A) Back Squat 70%x3, 75%x3, 80%x3x3

B) CF Metcon

C) 3RFT; 15 toes to bar, 15 box jumps

Semi-Pro WOD:

10 min to find 1 rm Power Clean
10 min to find 3 rm Strict Press
10 min to find 5 rm Back Squat

Rest 5 min (recovery and equipment set up)

The New 357 Magnum:

14-minute AMRAP:

RX:
7 muscle-ups
50 wall balls 20/14
100 double-unders

Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Masters: