A) Back Squat with class, add 5 – 10# on last weeks #s. if it still feels light increase weight on the final set.

B) CF Metcon

C) 1000m row @ 70% intensity. (18 – 21 strokes/min)

In teams of 2. . .

10 minutes:

Run 8, 200 m’s (8 total, alt @1:1)

In time remaining perform max rep tire flips @ a 1:1 AHAP

Rest 3 mins

In 6 minutes:

Run 8, 100 m’s (8 total, Alt 1:1)

A) Oly: 4 x 2 Hang Clean @80%, 4 x 1 Hang Clean @85% (use same weight ea grp 4)

B) Metcon: 6 RFT

15 wall balls

5 hpc 155#/105

Cap: 15 min

Score: HC weight used for 4 x 1 and time or #rds + reps

A) CF Metcon

B) Gymnastics; work on pull overs, levers, and planche holds. Let me know if you don’t know what any of these are.

A) Clean complex; High hang clean (vertical chest), Low hang clean (above knee) 5 heavy sets

B) CF Metcon

C) Accumulate 15-20 ring muscle ups, focusing on efficient kipping. (hollow to arch, hold a towel between your feet if you can’t keep them together)

A) Strength: 5 x 3 deadlift @70% of your 1RM*

B) Metcon: 4 RFT

100 m run

10 BO rows (ea rep starts on the ground and touches chest) 135#/95#,

30’s du’s

100 m run

Rest exactly 1 min btwn rds.

REST DAY

 

A) Strength: Push Press 5 x 5 @75% of your 5RM E2MOM*

Metcon: AMRAP in 18 min

15 box jumps 24”/20”

12 push press 115#/80

9 T2B

Score: pp weight used and # rds + reps

Warm Up: 5 jumping squats, cartwheel, 5 one leg broad jump, each leg, 5 single-leg toe touches, each leg, 50-meter high-knee skip, 50-meter carioca

Skill: Push jerk – focus on dip-drive-drop

A) Strict press, 5 x 3 @ 90-92.5% of 3rm

B) CF Metcon

C) No extra work today