WOD: Three rounds – one min at each station, 1 min rest between rounds

Row for cals

Wall balls 20/14

SDHP 75/55

Box jumps 20"

Push press 75/55

Post total reps

A) CF Metcon

B) Bent over barbell row 5 x 5, focus on form, not ego. Do not post your weight.

Skill/Strength: Split Jerk

60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1

WOD:

Four min AMRAP

5 Cleans 155#/115#
5 HSPU
Three mins rest

Rest!

Skill: Snatch complex E2MOM, 12 mins: snatch grip deadlift, hang power snatch, hang snatch @ 80% of 1rm Snatch

WOD:

10-9-8… 1

Hang power snatch 95/65

Chest to Bar pull-ups

Post weight used and time

Warm-Up:  Handstand walk or bear crawl, 5 inchworm push-ups, 5 one-legged forward-backward hops, each leg, 10 squats, 50-meter high knees, 50-meter pocket kickers

A) Snatch; 3 position Snatch (full, low hang, high hang). Find your heaviest complex for the day. Note: this goes easiest to hardest, so you will need to be fast today.

B) CF Metcon

C) 100 push ups for time

Skill: For those who have them: 20-30 MUs. Not for time. Good reps.

All others: Kipping, HS holds, walks, anything gymnastics-based. Divide into groups, based on abilities,

A) 7min AMRAP; 3 muscle ups, 200m run.

B) 7min AMRAP; 20’ HS Walk, 100m run

C) CF Metcon

D) Strict HSPU; 4 x 5-10. If you can do more than 10, do them from a 2” deficit.

Skill: Deadlift – Beginning at 65%, 5 x 3 working up to new 3RM

Partner WOD:

Four rounds each, 1:1, for time

20 wall balls 20/14

10 ball slams