Skill: Strict Press 1RM. Take 15-20 minutes to build up to weight.

WOD

7 minutes AMRAP:

5 Hand-release push-ups

10 renegade rows (each side is one rep) no push up

15 KB swings 70/53

Skill: 3-4x 200m sprints for leaderboard. If you are attempting for the leaderboard, have a coach time you.

Have partners go every other turn so you can time on another otherwise.

Rest 4-5 min btwn efforts

WOD:

Skill: Take 20 minutes to find a Squat Clean 1RM

WOD

5 min AMRAP:

10 Russian KB swings 70/53

10 Burpees

Rest 2.5 minutes

2.5 min AMRAP

5 Russian KB swings 70/53

5 burpees

Warm up: Handstand walk or bear crawl to cone, 10 jumping jacks, 10 squats, broad jumps to cone, 10 jumping jacks, 10 squats, run back to start

Skill: hang power cleans using barbell or dumbbell depending on athlete

Teams of 3, 1 person works at a time. Perform all movements as quickly as possible. Must start and finish with a 400m run, but all movements in between can be performed out of order. You must complete entire exercise before moving onto the next. e.g.

Strict: 6 sets of 5 reps Strict Press (Overhead press)

Set 1- 55% of 1RM Strict Press

Set 2- 60%

Set 3- 65%

Set 4- 70%

Set 5- 75%

Set 6- 80%

Warm up: red light green light

Skill: review all movements

WOD:

1 Rope climb or 3 down ups with rope

2 Handstand Pushups or HR push ups

3 Thrusters DB or Barbell

4 Renegade Rows

A) CF Metcon

B) 3RFT; 12 alt pistols, 24 double unders

A) Strict Press 3rm

B) CF Metcon

C) 2rounds; 10 wide push ups, 10 narrow push ups, 20 regular push ups