A) CF S-WOD

B) CF Metcon

C) 3rounds; 2 rope climbs, 20’ hs walk

Skill: Take 20 minutes to build today's Back Squat 1RM

WOD:

Against a 2-minute clock, perform for 12 minutes (6 sets)

200m run

5 Chest to Bar Pullups

8 Burpee Box Jump Overs

A) Back Squat; 10min EMOM, 2 @ 80%

B) CF Metcon

C) Max Height box jump

Individual workout, with DB AHAP, without dropping the weight, (10 burpee penalty per drop)

3 RFT of:

100m farmers carry

100m waiter walk (1 weight overhead, other hanging at side; switch at 50m)

A) CF Metcon

B) 3RFT: 10db bench press (you pick weight), 30 double unders

Skill: 15-20 minutes working on handstands and HS walking. Those who are better at walking can practice with obstacles or progressions (i.e. walking on hands onto plates or headstand to handstands, etc.)

WOD:

5 RFT

A) Complex; Clean, hang clean, jerk. Build to heaviest complex for the day

B) CF Metcon

C) 5 x 5 Bent over row with barbell, focus on form!

Skill/Strength:  Deadlift
Take a deep breath before each rep. Keep diaphragm full, chest upright, back straight, and shoulders retracted.

8 reps @ 65%
6 reps @ 75%
4 reps @ 80%
2 reps @ 85%
1 rep @ 90%

REST DAY