A) Strict press: 3 x 3, add 5# to last week. Then 3 x 6 Push Jerk @ Strict Press weight

B) CF Metcon

C) 5 x max strict dips (looking for over 20 reps), 10 push ups between sets

Warm Up: 25 Meter sprints- then practice hand stand holds on the wall and shoulder taps

Skill: OHS

WOD:

A) Complex: (Clean, Below knee hang Clean, above knee hang Clean, Jerk) (3 cleans total + Jerk without dropping bar). Loading: 1x 60%, 1x 65%, 4 x 70%

B) CF Metcon

C) 5 x max reps strict HSPU (looking for over 20 reps), 20 sit ups between sets

A) Strength: 5 x 5 back squat (+5-15 from last week) or ~70% of 1RM* E2:30M for 12:30 min, think fast!

*same weight all 5 sets, choose wisely on the squat weight, we are going up again next week

A) Back Squat with class, add 5 – 10# on last weeks #s. if it still feels light increase weight on the final set.

B) CF Metcon

C) 1000m row @ 70% intensity. (18 – 21 strokes/min)

In teams of 2. . .

10 minutes:

Run 8, 200 m’s (8 total, alt @1:1)

In time remaining perform max rep tire flips @ a 1:1 AHAP

Rest 3 mins

In 6 minutes:

Run 8, 100 m’s (8 total, Alt 1:1)

A) Oly: 4 x 2 Hang Clean @80%, 4 x 1 Hang Clean @85% (use same weight ea grp 4)

B) Metcon: 6 RFT

15 wall balls

5 hpc 155#/105

Cap: 15 min

Score: HC weight used for 4 x 1 and time or #rds + reps

A) CF Metcon

B) Gymnastics; work on pull overs, levers, and planche holds. Let me know if you don’t know what any of these are.

A) Clean complex; High hang clean (vertical chest), Low hang clean (above knee) 5 heavy sets

B) CF Metcon

C) Accumulate 15-20 ring muscle ups, focusing on efficient kipping. (hollow to arch, hold a towel between your feet if you can’t keep them together)