Skill:

Tabata of Starfish Plank (switch sides each round)

WOD:

10-9-8-7-6-5-4-3-2-1

HSPU

Power Cleans 125#/85#

**1 rope climb after each ODD round**

Scaling: DB strict presses

A) Complex; Clean+Cluster+Thruster, find heaviest of the day

B) CF Metcon

C) HS Walking; turn up the difficulty. Spend 7minutes navigating obstacles (plates, cones, etc..)

Strength:

Bring Sally Up (song) 135#/95#

Rest 6-8 minutes

WOD:

8 Total Alternating DB Snatches 45-55#/30-40#

10 Hollow Rocks

100 m shuttle (25 yds x 4 touchdown each time except last)

Strength:

Superset x4, rest 2-3 mins in between

3 Bench Press @80-82% of 1 RM

10 DB Bent Over Rows

WOD:

7 Push-Ups

7 V-Ups

7 Chin-Ups

7 RFT

A) Back Squat; 1 @ 90%, then 2sets of 5 @ 77.5%

B) CF Metcon

C) 5 Deadlift 225/155, 10ttb, 5min AMRAP

Warm Up: 6 mins of 1 Cartwheel , 15m Bear Crawl , 10 Lateral Hops , 15m Broad Jumps , 10 Jumping Jacks , 15m Inchworm , 10 Mountain Climbers

Skill: Push Press
5 x 2 increasing weight with perfect form

Strength:

Deadlift

3.3.3.3 (adding weight each time, build to a heavy 3)

WOD:

5 Box Jumps 30/24

10 Russian KB Swings 70#/53#

200m run

10 minute AMRAP

A) Snatch high pull + Hang Snatch; 6 @ 75% of Snatch 1RM

B) CF Metcon

C) 2rds, no rest, 30sec hollow hold, 1min plank hold

 

Strength:

25 minutes to establish a 1RM Jerk (done any way – push jerk or split jerk – but you must only choose ONE)

WOD:

10 min EMOM of

5 Clusters 115#/75#