Warm up:  3 mins of jump rope then. . .


3 rounds of: 10 Walking Lunges, 10 Toes to Bar, 10 pass thru


Skill: OHS and pull ups- spend time practicing hollow rocks and Superman's

A) Back Squat 70%x3, 75%x3x4sets

B) CF Metcon

C) Push press 75%x5, 80%x3x3sets

With a partner. . . for time

1600m run with a bumper plate 45/25

100 burpee ground-to-overhead with a bumper plate

*both partners run

*only one partner may carry the plate at a time

From 0:00-3:00

2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups


From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

A) 15.2

B) Work on a weakness / Possibly TBD

Strength:

E2MOM

3 Push Jerks @85%

*newbies stay light and focus on technique

WOD:

100 mountain climbers (sprinter style)

50 russian twists 45/25

Skill: Front Squat-  work with PVC pipe for review then grab a bar for a heavier review

Then:  EMOM 10 mins.
Even: 10 barbell front squats
Odd: 6 push-ups

WOD:

9 min. AMRAP of:

Strength:

EMOM 12 minutes

2 muscle ups (scale to strict pull-ups /negatives)

20 double unders (scale to 40 single unders)

WOD:

4 RFT

2 rope climbs (scale to 6 ring rows)