Strength

Dead Stop Front Squat- from bottom
8x1 starting @ 50% and building over 8 sets

CFL 8x3 reps moderate weight for perfect form

WOD

For time

Strength

Deadlift 1RM

*NO dropping from top
20 mins to find 1RM
warm up with ...
3x50%
3 @60%
2 @70%
2 @80%
then singles to 1RM

WOD

WOD

TEAMS OF 2

AMRAP 3:
P1 G2OH with plate (35/25) max reps
P2 dbl KB or DB farmers HOLD

AMRAP 3:
P2 G2OH with plate (35/25) max reps
P1 dbl KB or DB farmers HOLD

AMRAP 3:

Skill

Pull Gymnastics/DU

50 strict pull ups (bands ok)
every break in pull ups--> 15 DU
15 min time cap

CFL/Newbs"
50 "seated" ring rows

WOD

Active Recovery

OPTION 1

5-4-3-2-1
Mins on AAB

after each time interval
1m HS walk/HS hold/Bear Crawl
1m strict TTB
2 turkish get ups per arm
12 lateral box step ups (20 for all)

Strength

20 mins to find 1 RM Clean and Jerk

CFL/Newbs:
OTM x 5
1 power clean + 1 front squat + 1 push jerk
OTM x 5
1 squat clean + 1 front squat

WOD

Strength 

Back Squat

In 20 mins, warm up with
3 @ 70%
1 @ 75%
3 @ 75%
1 @ 80%
3 @ 75%
1 @ 85%
Then single to get to 1 RM Back Squat

CFL/Newbs: find 3RM or 5x3 building

Strength

Bench Press
20 mins to find a 1RM max
CFL: find a heavy 3 rep

WOD

3RFT
75 DU
50 air squats
25/18 cal row or bike

CFL/Newbs