Skill: Seated DB Strict Press (On the floor with legs extended in front) Every :90 for 10 rounds 3 Reps
*May increase weight every 2 rounds

WOD: 6 MIN AMRAP - Teams of 2
Person 1 – Max Rope Climbs
Person 2 – Burpees

Skill: 5 sets to find heaviest complex
4 Strict Press + 3 Push Press + 2 Push Jerks
*Start around 60% of Strict Press 1RM

WOD: For Time
1 Rounds
30 Pistols
30 Single Arm DB S2OH 40-50/25- 35

A) CF WOD
B) 3min AMRAP; squat cleans @ 75% of heaviest clean of the day.
C) For time: 100 hollow rocks

WOD: Deadlift 5-5- 5-5- 5

Score is heaviest set of 5

Skill: Oly Total
1 RM Snatch
1 RM Clean
*May be Power or Squat, but can only use one variation for both movements

WOD: Max Assault Bike calories in 1 minute
INTENT: This is an all-out sprint. EMPTY THE TANK!

 

 

A) Grid complex: Work on either double touch or triple touch (t2b + c2b) (t2b + c2b + bmu)
B) CF Metcon
C) Power Snatch; Work up to about 85% of 1rm

Skill: EMOM x 12, alternating movements
Min 1) :30 Deadbug Hold
Min 2) :30 Wall sit hold
Min 3) :30 Double KB Front Rack Hold
WOD: AMRAP 20 -Teams of 3
1) Max calories row
2) Max calories AAB

Skill: Every :90 for 6 rounds
Option 1) 2 T2B + 2 Pull ups + 2 Bar Muscle Ups
Option 2) 5 sets of 1 Pull Up + 1 T2B
Option 3) 5 Pullups
Option 4) 12 Beat/Kip Swings

WOD: 10 min Ladder