Warm up: 1min on 30 sec rest of: sit ups, inchworms, push press, HS hold, pass through

Skill: clean and jerk

WOD:


9 min AMRAP of:
15 Hanging knee raises or toes to bar

 

In teams of 5

10 minutes max distance row/vc, switching every 200 m/100 ft

Rest 3 minutes, then AMRAP FGB Style (3 rounds)

BB jump squats 65#/45#

KB SDHP 70#/53#

Box jumps 24”/20”

"15.1"

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts 115/75
5 snatches 115/75


Scaled

A) CF Metcon

B) 5rft, 20’ hs walk, 3-5 muscle ups (bar or ring, attempts for those without)

A) Open WOD

B) Work on a weakness

A) Strength:
5 x 5 Push Press (add 5-10#) ~80% E2:15

B) Metcon:
4, 3 min AMRAPS w/ 1 min rest btwn of
5 HSPU*
7 swings 53#/35#
9 air squats

Start the next AMRAP where you left off in the previous AMRAP

Warm up: 3 rounds of 2 Cartwheels, Backwards lunge walk 15m, Broad jump 15m, 5 Wall ball


Skill: front squats


WOD:
5 Ring rows
Run 100m
5 Push press
Run 100m

A) Strength:
Back squat 5 x 5 (+5-10#) ~82.5% E2:30

B) Metcon:
20. 15. 10. 5 of
pull ups
burpees
buy out 400 m run

For time

A) Snatch; 60% x 2, 70% x 2, 80% x 1, take a couple attempts at a heavy single

B) CF Metcon

C) 5rnft: 3x HSPU (stict), 5x deadlift (225/185), 10x toes to bar (not for time, but take little rest, focus on quality of movement)