Warm Up: Tabata 4min of Hollow rocks

Skill: front squats

WOD:
3x 3 min AMRAPs
2min rest between.
20 double unders, jump rope, attempts of DU or JR, tuck jumps (depends on ability)

A) Tabata 4min: Perfect Hollow body hold

B) Strength: 2RM Front Squat

C) Metcon: 3 x 3min AMRAPs*, 2min rest between.

40 double unders

A) CF S WOD

B) CF Metcon

C) Hand stand walking; work on turning around, and going over objects. Have fun, and increase body control all at the same time.

A) Oly: Power Clean; 12min E2MOM; 2 @ 85-90% of 1rm. (does not have to be touch and go)

B) Metcon: 10min running clock: 15-12-9-6-3 Power cleans (135/95) / toes to bar, max reps shoulder to overhead in any remaining time.

A) CF S WOD, but add split jerk on second rep

B) CF Metcon

C) 50 ghd sit ups, or medball get ups

Warm-Up: Crab walk to cone, log roll down ma, broad jump to ladder, speed ladder, basic dot drill x 10, 5 wall walk ups, 5 vertical jumps to target on wall

A) Strength: Strict Press 5RM

B) Metcon: E8MOM for 16min (2rds)

12-9-7 Thrusters (100/70) / Pull ups

C) Optional Gymnastics practice: Roll to Candlestick

A) CF S WOD

B) CF Metcon

C) 5 rounds not for time: 5 candlestick to tuck jump, 10 alt pistols

Warm up: 400m class run then play red light, green light

Skill: review movements

WOD:

With a partner 1:1 work/rest complete:

200 m team Medball  run
75 jumprope or attempts
75 DB Russian swings
50 DB S20

WOD:

Teams of 2-3 for time

400 m sledgehammer run (switch out sledgehammer as needed)

150 double unders (300 single unders)

100 Russian swings (70/53)

75 S2O (135/95)

50 burpees