A) Back Squat 5rm (get heavier than last weeks 7 rm)

B) CF Metcon

C) Tabata (20sec on, 10 sec off x 4min): L-Sit hold (rings, parellettes, dip bars etc),

superman hold. Focus on quality of movements

Teams of 4 – Five minute stations. Each athlete is on one task with one resting at all times. Athletes may

swap task and rest as they see fit. Every time all tasks are completed, that’s one round.

Station 1:

10 Tire flips

A) CF Metcon

B) Work on a weakness today

Skill: Push 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

WOD:

9 min AMRAP:

S2O 135/95

A) Clean; 3x1 @ 85%, 3x1 @90%, 3x1 @ 85%

B) CF Metcon

C) Easy Mile run

Skill/Strength: 5 x 1 time through complex of Snatch grip DL, hang pull, hang power snatch, snatch @70% of 1rm

Take rest between each set

WOD:

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Wall balls

REST!

Warm up:  1 Handstand hold as long as possible, Skip 15m, 15m Roving plank, 15m backwards Skip

Skill work:  Kettlebell swings- focus on perfect form and Russian

WOD:

7 min amrap
7 Push ups

Skill: Rowing - Teams of 3 – 5: Max meters in 10 mins rowing, every athlete gets 20 pulls, then switches out.

WOD:

Buy in: 50 mountain climbers (foot outside the hands not knee to chest)

Then

20 MB sit-ups

A) CF Metcon

B) Chest to bar pull ups; work on efficiency, and cycling. As many sets of 5 you can take for the day.