Warm Up: 2x: 200 m run, 10 lunge w/twist (5 each side), 10 MB shrugs, 10 MB cleans, 10 wall balls 

Skill Focus:
E2MOM 20 minutes
Clean pull + Power clean + clean @60-75%
Build over the course of the 10 sets, 1st set @60%

Rest Day!!

Since you have the morning/afternoon/evening off...why not make something to fuel that WOD tomorrow? Check out these recipes off of PaleOMG and rest up!

Warm Up:  400 m run; 3x 10 ball slams, 10 swings


Skill Focus:  Push Press / Push Jerk
Warm up and. . .

Warm-Up: 4 min tabata running


Focus: Push press – focus on pushing up the sky and holding the sky up. Also practice jump roping

WOD: 

10min AMRAP

**30 sec rest every 2 mins**

A) CF S wod

B) Crossfit Metcon

C) 10min emom of 2-3 muscle ups. If no muscle ups do max effort attempts. If not even close, double reps, and do supine ring rows.

Warm Up: 2 rounds of 1 minute of jump ropes, 10 air squats, 10 ring rows and 10 push ups

Skill Focus:
EMOM 10 minutes
6 Pistols (3 each leg)
Scaling options
1) Dumbbell/kettlebell/bumper-plate weighted pistols

A) Power Clean + FS + Clean; warm up, then 5 heavy sets (make it uncomfortable, you don’t get stronger in your comfort zone)

B) CF Metcon

Warm-Up: 5 squats, 15yd log roll, 10yard bear crawl, 20 sec bar hang, 25-yard high-knee skip, 25-yard sprint

Focus: Pull-up – focus on superman to hollow rock

WOD: 

Warm Up:  400 m run; 3 x 10 pause squats, 10 hrpu, 10 scap pull ups


Skill Focus:  Front Squat
Warm up and build to. . .

3 front squats @80%
E2MOM 12 minutes

WOD:
10 minute AMRAP

A) Power Snatch + Snatch; 5 sets @ 85-90% of your 1rm PS

B) CF Metcon

C) 150’ hs walk (down the turf, and back) (or accumulate 3min hs hold)