Strength:

E2MOM 10 minutes

3 back squats @88%

WOD:

E2MOM 20 minutes

200m run (scale to 200m row/100m run)

Score: squat weight + # of rounds completed

Happy Belated Birthday Dave!!

A) Snatch; 60% x 2, 65% 2 x 2 sets, 70% 2 x 3 sets

(Not tap and go, but no rest. Drop and reset, it’s light, do it right.)

B) CF Metcon

C) Push Press 70% x 3 x 3 sets

A) Back Squat 70% x 3 reps x 5 sets

B) CF Metcon

C) 3rnft, 25’ HS walk (1/3 turf), 20 empty bar thrusters (45/33)

Warm up: 1min on 30 sec rest of: sit ups, inchworms, push press, HS hold, pass through

Skill: clean and jerk

WOD:


9 min AMRAP of:
15 Hanging knee raises or toes to bar

 

In teams of 5

10 minutes max distance row/vc, switching every 200 m/100 ft

Rest 3 minutes, then AMRAP FGB Style (3 rounds)

BB jump squats 65#/45#

KB SDHP 70#/53#

Box jumps 24”/20”

"15.1"

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts 115/75
5 snatches 115/75


Scaled

A) CF Metcon

B) 5rft, 20’ hs walk, 3-5 muscle ups (bar or ring, attempts for those without)

A) Open WOD

B) Work on a weakness

A) Strength:
5 x 5 Push Press (add 5-10#) ~80% E2:15

B) Metcon:
4, 3 min AMRAPS w/ 1 min rest btwn of
5 HSPU*
7 swings 53#/35#
9 air squats

Start the next AMRAP where you left off in the previous AMRAP