A) CF Metcon

B) Work on a pull. Strict pull ups, supine ring rows, Muscle ups etc. Take about 10min to accumulate some pull work.

Warm Up:  2x 1 min versa/ad/rower, 10 pass throughs, 10 good mornings (light bar), 10 squats; 2x 10 spiderman crawls 5 rev ball toss, 5 box jumps


Skill:  Deadlift or Sumo Deadlift

A) Deadlift; 6x50%, 5x65%, 4x75%, 3x85%, 2x90%

B) CF Metcon

C) 3-5rds (depends on quality of your holds)

30sec Superman hold

30sec Hollow hold

30sec Hand stand hold against wall

Warm up:  3x kelso shrugs 8 ea side, 8 deficit push ups, 20 s stag stance arm swings, 30 s contra lateral dead bugs


Skill/Strength:  Bench Press
Warm up and build to a. . .

Warm up:  Bear crawl to cone, 20 jumping jacks, 10 squats, broad jumps to cone, forward roll down mat

Skill/focus:  Rowing – legs>arms, arms>legs (can play the fish game on rower)

WOD:
Tabata row

Skill: 15-20 min to find Push Jerk 1 rm

WOD:

AMRAP in 10 Minutes:

5 Hang Power Cleans (155/115)

10 Ring Dips

15 Sit ups

Post: 1 rm and rounds plus reps

A) Find today’s 1RM Clean and Jerk

B) CF Metcon

C) Strict HSPU, 5ds x 5-10 reps, try to beat last week’s score

Warm up: 2x: 150 m row, 5 broad jumps, 10 SDHP w/ kettlebell

Skill: Row


2 attempts at max 500 m row.

WOD:

A) High Hang Power Snatch (vertical chest, no forward momentum), we are

working pulling power, and speed. Find a 1RM in this movement.

B) CF Metcon

C) 500m row test