Strength: Back Squat
3-3- 3-3- 3

Score is heaviest 3 Back Squat

A) Endurance: 1500m row for time

B) Metcon:

10min AMRAP

15 AKBS (53/35)

20 Sit ups

30 Double unders (sub 30 singles)

Target: 5+ rds

Skill: 2 Rounds
200m Farmers Carry
100m Front Rack Carry
*COACHES NOTE* Prefer the use of KBs on this instead of DBs. It will be a better Front Rack
Position. 1 KB per arm. If needed partner them up and make it 3 rounds as a team.

A) Front Squat; find a heavy double
B) CF Metcon
C) Row 1500m for time

A) Oly: Power Clean; Touch and go 2RM (15min)

B) Metcon: Elizabeth (power clean version)
21-15- 9 (135/95)
Power Cleans
Ring Dips
Target: sub 10min
Score: 2 rep PC / Metcon time

A) CF S-WOD but add Jerk to each rep
B) CF Metcon
C) Strict pull ups; accumulate 30 in as few sets as possible (nose to wall handstand hold for 30sec for every break)