A) Strength: Back Squat Clusters (15-20min)

(beginners can build to a heavy set of 5 over the course of the 10min)

E30sec: 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)

Rest 3 min

A) Strength: OHS 15-20min Find heavy set of 3

B) Metcon: 10min EMOM

6 OHS (95/65) This is the day to practice ohs w/ a light weight if necessary.

6 C2B (jumping C2B, jumping pull up)

A) Endurance: 1 mile run for time

B) Metcon:  9 min AMRAP

15 KBS (53/35) american

30 double unders (sub 60 singles)

Score mile time, rounds + reps

A)    Strength: Push Press; Find a heavy set of 5.

B)    Metcon: Partner 1:1 12 RFT (6 ea) alternate complete rounds.

12/10 cal Row or AAB

5 HPC (115/80) (135/95 rx+)

5 Thruster

A) Metcon:

For Time:

50 wall balls

25 pull up

400m run

30 wall balls

15 pull up

400m run

20 wall balls

10 pull up

A) Strength: Deadlift 5RM (15-20min)

B) Metcon:

Partner; alternate complete rounds 5 rds each

4 deadlift (275/190) or 80% of 5RM

4 lateral burpee over bar

8 kb snatch (53/35) alternating

A) Oly: Power Snatch; E2MOM x 12min (6rds)

3 reps starting @ 60% end around 85% of 1RM.  Add 5 to 10# after each successful round (reps do not have to be touch and go, but no more than 10 seconds between reps.)

B) Metcon:  JT 21-15- 9

A) Skill: Double unders (15min)

Explanation and practice.

For those that have them, they will do:

10min EMOM

30 sec max DU, 30 sec rest

B) Metcon:

Teams of 2

2014 Event 3

3000 m row

300 double unders (sub single unders)

3 mile run

-Teammates may divide up the meters, double/single unders and run as they want.

Strength: Turkish Get Up - Heavy Double (on each side)

15 min to find

WOD: 2013 Event 5

For Time

27 Thrusters 95/65