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

A) Back Squat; 1 @ 90%, then 2sets of 5 @ 77.5%

B) CF Metcon

C) 5 Deadlift 225/155, 10ttb, 5min AMRAP

Warm Up: 6 mins of 1 Cartwheel , 15m Bear Crawl , 10 Lateral Hops , 15m Broad Jumps , 10 Jumping Jacks , 15m Inchworm , 10 Mountain Climbers

Skill: Push Press
5 x 2 increasing weight with perfect form

Strength:

Deadlift

3.3.3.3 (adding weight each time, build to a heavy 3)

WOD:

5 Box Jumps 30/24

10 Russian KB Swings 70#/53#

200m run

10 minute AMRAP

A) Snatch high pull + Hang Snatch; 6 @ 75% of Snatch 1RM

B) CF Metcon

C) 2rds, no rest, 30sec hollow hold, 1min plank hold

 

Strength:

25 minutes to establish a 1RM Jerk (done any way – push jerk or split jerk – but you must only choose ONE)

WOD:

10 min EMOM of

5 Clusters 115#/75#

A) CF S wod; Jerk 1RM, split, or power

B) CF Metcon

C) 2 x 10 S2O @ 155/115, then 1 x max reps

Warm up: 3 Rounds of 20 sec Jumping jacks , 20 sec Plank hold , 20 sec Handstand kick ups

Skill: Shoulder press
3 x 8 increasing weight with perfect form

WOD:
300m row
50 single skips

Station #1: Partner Wall Balls 20#/14# (1 squats, 1 catches)

Station #2: Partner MB sit-up throws 20#/14#

Station #3: Partner Gassers 1:1 (outside – 50m x2)

A) 1RM Snatch

B) 1RM Clean and Jerk

C) 1k row for time