REST DAY

Warm-Up:  3 jumping squats, 3 handstands or attempt, 3 cartwheels, 3 wall walk up with push up, 100-meter run

Skill:  Proper midline stability when doing one-armed dumbbell movements

WOD:
6 rounds

A) 5rm Strict press

B) CF Metcon

C) Strict pull up x 30 (in as few sets as possible)

A) Snatch; 1RM

B) CF Metcon (recommend using 115/75)

Warm-Up: Bear crawl to cone=> 20 jumping jacks => bear crawl to come => 10 sit ups => bear crawl to come => 20 vertical jumps => bear crawl to cone => 10 squats

Focus: muscle ups

WOD:
6 min AMRAP 3 min rest 6mim rest

Skill: 3x3 reps of Tall jerk… bar is held of the crown of the head, standing on the toes, then they go straight into Split jerk.

For people who are not ready for this technique, have them do 3x3 PUSH JERKS.

Split Jerk

2 reps @ 65%

Skill: Take 15-20 minutes to build today’s Power Snatch 1RM

WOD:

At 50% of today’s:

6 min AMRAP:

6 Power snatches

10 box jumps

4 Muscle Ups (ring, unless stated otherwise)

Rest 2 minutes,

Skill: Back Squat E2MOM

6 reps @ 65%

4 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

Rest 3 minutes, then max reps at 75%

WOD:

15 minute EMOM

A) CF S-Wod

B) CF Metcon

C) 5rds: 5 HSPU, 15’ HS walk

Groups of 3:

One person will work out at a time and there will be relays with the teams