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

Skill

Push Gymnastics/Aerobic Bike

OTM x 12 alternating
m1: 10 KHSPU
m2: 10/8 cal bike

WOD

50 cal row/bike buy in

then

21-18-15

Active Recovery 

3 giant sets

2 min row
10 front abdomincal contractions
supinated barbell row (light)
max ring push ups (pushups on 25s)
25 GHD or weighted sit ups
200m jog

Strength

Snatch

From 0:00-5:00
2 snatch grip push jerk (behind neck)
1 snatch balance (drop to squat)
From 5:00-10:00
5x1 squat snatch
From 10:00-15:00

Strength

Thruster

OT2M x 6
3 thrusters
*percentages based off of your clean and jerk
3 @ 60%
3 @ 65%
3 @ 70%
Set 4,5,6 build to a heavy 3 rep max thruster

Strength 

Strict Press

5 @ 65%
3 @ 70%
5 @ 65%
2 @75%
5 @ 65%
1 @ 85%
*superset with 100ft farmers dumbbell carry (heavy)

WOD

3 RFT

HAVE FUN IN CLASS :)

Skill

Pulling Gymnastics/Run Intervals

Every 3 mins for 5 sets
10 TTB
1-2 BMU
100m run sprint

WOD

"Nate"

AMRAP 20 minutes:

Active Recovery 

2 min lite row
10 goblet squats
2 min lite bike
10 paraclete shoot throughs
3 min row
20 goblet squats
3 min bike
20 box/ring dips
5 min lite row
5 min lite bike