Strength

E2MOM 18 minutes

2 snatches

Round 1-3 @70%

Round 4-6 @75%

Round 7-9 @80%

WOD

Every 30 seconds for 10 minutes

1 snatch @body-weight

Warm Up: 30 Seconds each, 2x through of: Squats, Plank Ups (forearms to hands), burpees, sit ups

Skill: Pistols

Workout:

7 Min AMRAP of:

4 Pistols

8 KB Swings

A) Snatch; 60% x 3, 65% x 3, 70% x 2, 75% x 2, find a heavy single for today (2 or 3 attempts)

B) CF Metcon

C) Accumulate 3min L-Sit hold (pullup bar, dip bars etc), 1 rope climb for every time you break (all penalty reps done after the 3min)

Strength: Tabata L sits (20 seconds on, 10 seconds off-8 sets)

-From hang

- Between boxes

Scaling options: Keep knees raised

WOD: W/partner and 20 min time cap

100 air squats

80 box jumps

Strength

E2MOM 10 minutes

3 presses @80%

WOD

5 RFT

3 OHS @185/135

9 clapping push-ups

27 double unders

13 minute time cap

Scaling

A) Power Clean + Jerk 75% x1+1 x 5sets (increase weight if feeling good)

B) CF Metcon

C) Accumulate 3min HS hold against wall. 20 hollow rocks for every time you break. (all penalty reps done after the 3min)

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