A) Strength:
5 x 5 Push Press (+5-10 from 2/4) or ~75% of 1RM*
E2:00M for 10 min, think fast!
*same weight all 5 sets

B) Conditioning:
200 m run
21 single arm db thrusters 50-55# (tot)
21 c2b pull ups
200 m run

Warm-Up: 3 handstand attempts, 10 arm circles forward, 10 arm circles backward, 5 jumping squats, 10 seconds in the bottom of the squat, 4 planks to forearm, 50-meter high-knee skip, 50-meter carioca

Skill: hang power snatch

Partner wod: teams of 2, grab your sweetheart or ??;

Skill/focus: OHS

19 ohs 115#/80# for spicy or 95#/65# for medium

29 lunges 115#/80# or 95#/65# (back rack)

200 m gasser

19 push press 115#/80# or 95#/65#

A) CF Metcon

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

A) Strength: 5 x 5 Front Squat @65% of your 1RM*

E2MOM; make them FAST!*

*be wise, we’re going up next week

B) Metcon: 20 – 15- 10 – 5 of KB swings 53#/35#, wall balls 20#/14#

Score: FS weight used and time

A) Snatch Complex: (Snatch, Below knee hang Snatch, above knee hang Snatch) Loading: 1x 60%, 1x 65%, 4 x 70%

B) Then, 2 x 6 OHS at last Snatch weight

C) Length of turf HS walk, 1 rope climb every time you come down

 

A) Strength: 5 x 5 Push Jerk @65% of your 1RM E2MOM*

B) Metcon: 3 RFT 6 S2O 135#/95#, 12 T2B, 6 S2O, 400 m run

Cap: 16 min

Score: pj weight used and time OR # rds + reps completed

Warm Up: 10 squats, 10 push ups, 5 flying burpees, 10 sit up, 10 back extension,  lunges back to squats

Skill: review perfect push ups
 
WOD:
With a partner complete...

A) Strength: 5 x 3 deadlift (+5-15# from last week) or ~75% Make them fast and rip the bar off the ground (no dropping except on the last rep)

Metcon: AMRAP in 10 min of 30 du’s, 15 power snatches 75#/55#

Score: dl weight used and #rds + reps