A) CF S WOD – add Jerk to second rep

B) CF Metcon

A) Strength: 7rm Push Press

B) Metcon: 24min E12MOM (2rds);

12 Thrusters (100/70), 12 pull ups, 12 thrusters, 12 pull ups, 20sdhp (100/70)

Score: 7rm, slowest round time

A) CF S WOD

B) CF Metcon

C) 5 max time nose to wall HS holds

Semi-Pro WOD:

10 min to find 1 rm Power Clean

10 min to find 3 rm Strict Press

10 min to find 5 rm Back Squat

Rest 5 min (recovery and equipment set up)

The New 357 Magnum

A) Strength-15 min time cap: Deadlift; 10 @50-52.5%, 8 @60-62.5%, 6 @70-72.5%, 4 @80-82.5%, 2 @90-92.5%.

A) CF Metcon

B) Work on a weakness.

A) Snatch; accumulate 10 reps @ 90%

B) CF Metcon

C) Deadlift; 10 @50-52.5%, 8 @60-62.5%, 6 @70-72.5%, 4 @80-82.5%, 2 @90-92.5%.

A) Oly: Power Snatch; Find a 5RM touch and go power snatch

B) Metcon: 5 rounds for time:
10’ hand stand walk
3 rope climbs
10 GTO w/ KB (5ea arm, break up however you want, clean and jerk, or snatch...ground to overhead) (70/53)

Rest day

Image

Warm Up: Tabata 4min of Hollow rocks

Skill: front squats

WOD:
3x 3 min AMRAPs
2min rest between.
20 double unders, jump rope, attempts of DU or JR, tuck jumps (depends on ability)