A) Complex; Clean, hang clean, Jerk. Find heaviest for the day

B) CF Metcon

C) Back Squat; 3 sets of 5 @ 75% of 1RM PLUS 5-10lbs

Warm Up:Leapfrog over ab mats, broad jump to cone, log roll down mat, bear crawl to cone, 10 walking lunges, 50-meter run

Skill: Push Jerk 3 x 3

WOD:

10 rounds with a 9 min time cap of
5 ring rows or pull ups
10 push ups

Warm Up: Bear crawl, forward roll down mat, bear crawl to end of turf, 10 squats, 10 inchworm, 10 mountain climbers, skip back to start

Skill: Thrusters 2 x 6

WOD:
9 min AMRAP of
10 burpees
10 box jumps
5 thrusters

Teams of 3

90 cal row/airdyne/versa total – while 1 person rows/pedals/climbs, the other 2 plank hold

90 Tire Flips total – while 1 person flips, the other 2 mountain climb

90 MB Get Ups – while 1 person MBs, the other 2 burpee

A) CF Metcon

B) 100 situps, 100 double unders for time

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