A)    Oly: Power Clean + Hang Clean + Front Squat + Shoulder to Overhead
E90sec x 7 rounds Start @ 60% of 1RM power clean, and add weight after each successful round.
B)  Metcon: Diane (time cap 15min, but really should be a sub 10 workout)

A. Accessory:  10min cap:
Complete: 3 rounds of the following circuit:
25 sit ups, 15 back extensions, 12 push ups, 10 dumbbell tricep extensions, 10 ring rows.

B. Metcon: AMRAP 20min
Team of 2, 1:1
AMRAP 20min

A) Strength: Strict Press; 2 sets of 8 @ 65% of 1rm, then 3 sets of 3 @ 75%

B) Metcon: 6 RFT
5 Hang Clean (squat) (135/95)
4 Shoulder to Overhead

12 min cap

Score: Strict press weight, 8s and 3s, Time

A) Gymnastics; Toes to bar technique wod; then 3min AMRAP TTB or K2E

B) Metcon: E5MOM x 15min (3rds)
1rd leg cranks (20 squats, 20 lunge steps, 20 jump squats, 20 split jumps)
200m run

Score: TTB reps, completed rounds

A) Oly: Power Snatch; Find a heavy single

B) Metcon: 7min AMRAP
Ascending ladder
3 Power Snatch (95/65)
3 Box Jump over (24/20)
6 PS
6 BJO, 9,9, 12,12 etc.

A) Strength: Back Squat; 2 sets of 8 @ 65% of 1rm, then 3 sets of 3 @ 75%

B) Metcon: 12min AMRAP
10 push ups

A)    Power: 10min EMOM; 50m shuttle sprint, 5 Burpees
(Shuttle sprint is 25m out, touch ground, 25m back)
Max burpees on last round

B)  Metcon: EMOM 20min (5rds of each
Min 1; 14/12 cal row

WOD: Grab an AHAP Ball and a friend. Split however (except RT), but one partner cannot take ALL of the work.

For time:
800 m run with ball (switching out as needed)
*100/70 cal on rower (Partner must hold ball while resting)

Strength: Split Jerk review for 8-10 min
Then:
5 sets of 1 rep* starting low and working up with good form – take at least 60 seconds between each set.

WOD: 17.1 Redux
For time:
10 DB snatches 50/35
15 burpee box jump-overs 24/20

Skill: Every 2 min for 10 minutes
200 m run + 10 KB Swings 53/35
WOD: AMRAP 10
10 Double Unders (Reg subs)*
5 Strict Pull Up (sub: bands then Rogue bar – NO KIPPING)
15 Double Unders
5 Strict Pull Up