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:

A) CF Metcon

B) 4RNFT; 5 Muscle ups, 10 Wall balls

Practice transitions if cannot do the muscle ups.

A) Open WOD

B) Work on a weakness / Possibly TBD

Strength

E2MOM 10 minutes

3 front squats @85%

WOD

4 RFT

15 kettlebell swings @70/53

200m run

8 minute time cap

Score: squat weight + time