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

A) 15.2

B) Work on a weakness / Possibly TBD

Strength:

E2MOM

3 Push Jerks @85%

*newbies stay light and focus on technique

WOD:

100 mountain climbers (sprinter style)

50 russian twists 45/25

Skill: Front Squat-  work with PVC pipe for review then grab a bar for a heavier review

Then:  EMOM 10 mins.
Even: 10 barbell front squats
Odd: 6 push-ups

WOD:

9 min. AMRAP of:

Strength:

EMOM 12 minutes

2 muscle ups (scale to strict pull-ups /negatives)

20 double unders (scale to 40 single unders)

WOD:

4 RFT

2 rope climbs (scale to 6 ring rows)