Skill: Find 1 RM Seated Box Jump (15 to 20 mins)

WOD: JACK

AMRAP 20

10 Push Press 115/85

10 KB Swings 70/53

10 Box Jumps 24/20

Score is 1 RM Seated Box Jump/Rounds and Reps

WOD: Taylor

4 Rounds

400m run

5 Burpee Muscle Ups (sub 10 burpee pull ups)

*If you have a 20lb weight vest, wear it

Score is time

Skill: Find 2RM Thruster (15 to 20 min)

WOD: DG

AMRAP 10

8 T2B (Scale: K2E – Knee Raises – Toes to Rig)

8 DB Thrusters 30-35/20- 25

12 DB Walking Lunge 30-35/20- 25

A) Metcon: Teams of 2 1:1

2 rounds of:

75’ Double OH walking lunge (35-45 / 20-30)

16 pull ups (scale jumping pu)

16 burpee box over (24/20)

10 (squat) cleans (135/95)

A) Oly: Power Snatch + OHS; find heaviest for the day

B) Metcon: 10 RFT

3 power snatch (135/95)

3 OHS

100m run

Target: 12min Cap 18min

Score: PS+OHS, metcon time

A) Endurance: Row 2k

B) Metcon: 12min AMRAP

2 Rope Climb

6 db row (do not have to alternate) (35-50 / 20-30)

6 db power clean (one head touches floor)

Score: 2k row, metcon rounds + reps

A) Strength: Back Squat; 5 RM retest

B) Metcon: AMRAP 14min

50 wallballs (20/14)

40 SDHP (95/65)

30 MB (squat) Clean (20/14)

20 S2O (95/65)

10 MB Sit ups (20/14)

A) Gymnastics: 10 min EMOM

5 burpees + 5 Pull ups

B) Metcon: 10min AMRAP

10 Russian KB Swings (70/53)

5 push ups

10 box Jumps (24/20)

Target: 5+ rounds

A)    Oly: Power Clean and Jerk 1RM.

B)  Metcon: 3 RFT

15 toes to bar

50 double unders

10 clean and jerk (135/95)

Target: 10min, cap 15min

A) Metcon: AMRAP 25min

Teams of 2, 1 work, 1 watches

50 kb hang power snatch (53/35) (dumbbells ok too in a large class)

50 burpees to 45# bumper plate (jump on it ea burpee)