Skill

12 minute running clock

30 second pillar hold (elbows)

30 second rest

30 second superman hold

30 second rest

WOD

3 rounds

REST DAY

Warm Up: Jog 200m Forward, Jog 200m Backward,Jog 200m Forward, Jog 200m backwards, group 400m run

Skill: Kettle Bell Swing: Practice Russian, American, and Turkish Get Ups

WOD:

5RFT of:

Strength

E2MOM 10 minutes

1 push press + 1 push jerk + 1 split jerk @85% of 1RM push press

WOD

EMOM 24 minutes

Minute 1: 10 kettlebell swings @70/53

Minute 2: 10 box jumps @30"/24"

A) Push Press; 70%x3, 75%x3, 80%x2, 85%x1, 1RM

B) CF Metcon

C) Clean pull @ 100%x3, 105%x3 x3 sets

Strength

E2MOM 12 minutes

Snatch pull + hang power snatch + snatch @70%

WOD

5 RFT

200m run

10 burpees

9 minute time cap

Score: complex weight + time

Scaling

A) Power Snatch, 70%x3, 75%x2, 80%x1, 85%x1, 1RM

B) CF Metcon

C) 4RNFT; 5 strict pull ups, 7 strict toes to bar

Warm Up: farmers and lumber jack game

Skill: cleans and HSPU/headstands

WOD:
Complete as many reps as possible in 8 minutes of:


3 push press
3 cleans
6 push press

Strength

E3MOM 15 minutes

5 front squats @80%

WOD

4 RFT

10 deadlifts @225/155

10 1-arm DB OHS (5 each arm) @55/35

12 minute time cap

Score: squat weight + time

A) Clean and Jerk; 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1 AHAP

B) CF Metcon

C) HS Walking; focus on control, and turning. Spend about 10 to 15min on HS walks. Walk 5 steps, and attempt to turn around and walk 5 steps back.