"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)

A) Oly: 9x [2 power clean + 1 push jerk];
start at a moderate weight increasing every 3 sets

B) Metcon:
5 push press 115#/75#
10 deadlifts
15 box jumps (full ext)
AMRAP in 10 minutes

A) Complex: (Clean, Below knee hang Clean, above knee hang Clean, Jerk) (3 cleans total + Jerk without dropping bar). Loading: 1x 60%, 1x 65%, 1x 70%,

1x 75%, 1x 80%, then take a couple attempts at a max weight for this complex

B) CF Metcon