A) CF S-Wod

B) Crossfit Metcon

C) Rowing Technique work. Accumulate 750 to 1000m in 100 to 150m increments. Try different pulling cadence, and damper settings. Find out your most efficient combo of pull speed, and damper setting.

Skill: Strict Press: Beginning with 60% of 1rm, establish new 1rm

60% x 5

70% x 3

80% x 1

90% x 1

100% x 1

100%+ x 1

Then

Triple three AMRAPS:

AMRAP 1 – three minutes

A) CF S-Wod

B) CF Metcon

C) HSPU, 3 x max reps (kipping ok)

A) Power Clean; Find your 3RM tap and go

B) CF Metcon

C) 3rnft; 10 tall box jumps (30/36), 20 GHD situps

Warm Up: sprint drills then 5 x 25 Meter sprints.

Skill: handstand holds

WOD: Last Man Standing

Skill focus: Double unders: 10-12 mins

https://www.tabatatimes.com/double-unders

Then:

5 RFT

10 Squat Clean (135/95)

50 DU

Then:

Warm up: Freeze tag

Skill: Review movements in WOD

WOD:

Teams of 2 1:1

For time:
100 Box jump
100 Jumping pull-ups
100 DB swings
100 Walking Lunge (total)
100 Sit ups
100 Back extensions

WOD: Teams of 2 1:1

For time:

100 Box jump, 24/20

100 Jumping pull-ups (full arm extension)

100 American KB swings, 53/35

100 Walking Lunge (total)

100 Knees to elbows

100 Push press, 45/35

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.