Warm up: 3 rounds of 2 Cartwheels, Backwards lunge walk 15m, Broad jump 15m, 5 Wall ball


Skill: front squats


WOD:
5 Ring rows
Run 100m
5 Push press
Run 100m

A) Strength:
Back squat 5 x 5 (+5-10#) ~82.5% E2:30

B) Metcon:
20. 15. 10. 5 of
pull ups
burpees
buy out 400 m run

For time

A) Snatch; 60% x 2, 70% x 2, 80% x 1, take a couple attempts at a heavy single

B) CF Metcon

C) 5rnft: 3x HSPU (stict), 5x deadlift (225/185), 10x toes to bar (not for time, but take little rest, focus on quality of movement)

A) Oly: 9x [2 power clean + 1 push jerk];
start at a moderate weight increasing every 3 sets

B) Metcon:
5 push press 115#/75#
10 deadlifts
15 box jumps (full ext)
AMRAP in 10 minutes

A) Complex: (Clean, Below knee hang Clean, above knee hang Clean, Jerk) (3 cleans total + Jerk without dropping bar). Loading: 1x 60%, 1x 65%, 1x 70%,

1x 75%, 1x 80%, then take a couple attempts at a max weight for this complex

B) CF Metcon

A) Strength: 5 x 5 Front Squat (+5-10# from last time) ~75-77.5% E2:15

B) Metcon: 3RFT of 6 db/kb goblet squats 70-85#/55--65#, 30 du’s, 6 db goblet squats, 15 situps, 200 m run

Cap: 15 minutes

Warm Up: running drills and stretching


Skill: sprint practice
3 x 50m sprint
2 x 100m sprint
1 x 200m sprint


WOD:
1 min at each station 1 min of rest between stations

A) Back Squat 5 x 70%, 5 x 75%, 5 x 80%, 5RM

B) CF Metcon

C) Push press, 5 x 70%, 5 x 75%, 5RM

On the minute perform 5 burpees and a max set of 135#/95# thrusters. Keeping this pace till you complete 100 total thrusters.

A) CF Metcon

B) Lever progressions: https://gymnasticswod.com/content/levers-progression- pt1 WORK ON THEM.