Warm up: 200 m run, 5 MB shrugs, 5 MB High Elbows, 5 MB cleans, 5 pull ups, 5 dips, 10 banded pull aparts

Skill: Clean position DL, Power Clean, Hang Power Clean complex

E2MOM for 12 minutes

WOD:

Warm-Up: Alligator crawl to con, forward roll down blue mat, broad jumps to con, 1 cartwheel, 15 second bar hang

Focus: Superman-hollow and perfect push up.

Teams of two 1:1

6 min:

100 m Uneven Farmer Carry

2 min rest/transition

6 min:

10 tire flips

10 tire in and out burpees

2 min rest/transition

6 min:

25 yard crab walk

A) E2MOM 12min Clean + Hang Clean @ 77 – 80%

B) CF Metcon

C) 3RNFT; 5 dragon flags (max hold ea attempt, or just the negative if you

can’t hold at all), 15 perfect hollow rocks.

Warm up: 300 m row/200 m run; 2 x 10 w/ band disl9ocates, pull aparts, face pulls; 5 swings, 5 dyn push ups, 5 db sh press


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

Bench Press 5RM

Warm up:  400 m run/row; 2x 10 wall balls, 10 ball slams, 5 inchworms

Skill:  Thruster
Warm up as a group and. . .

. . . 12-15 min to find 1 RM thruster
Advanced- 1 RM cluster

WOD:

Warm up: 400 m run (2x: 5 strict pull ups/ring rows, 10 good mornings, 10 squats, 5 one arm swings (each arm))

Skill: Deadlift 6x3- work up to 50-55% of 3 RM for the first set

Set 1: 50-55%

Set 2: 60-65%

Warm-Up: 20 sec Bar hang, bear crawl, 5 one-legged side-to-side hops, each leg, 5 lunges, 25-meter high-knee skip, 25-meter pocket kickers

Skill/Focus: perfect squat and pull ups

WOD:

7:00 min AMRAP

Warm up: 400 m row/run; 5. 10. 15 pull ups, push ups, squats


Skill: Spend 20 minutes working on your gymnastics “goat” (your weakness)

Some options: