A) Strength: back squat 5rm

B) 30 snatches 155/105
For time
Power snatch is permitted
Score: BS 5rm, time

Skill: Rope Climb Review

WOD: Hero WOD Sission
AMRAP 20
1 Rope Climb
5 Burpees
200m Run

Score is rounds + reps

A) CF S-WOD
B) CF Metcon
C) Immediately following part B: 30 bar facing burpees for time

A) Gymnastics; handstand holds/walking
10 min emom
20’ hs walk, or 20sec hs hold
B) Metcon:
8 push ups
8 deadlifts 185/135
8 burpee over bar
8 rds for time
Score: Rds / metcon time

WOD: Teams of 2
50-40- 30-20- 10
AAB Cals
Ball Slams AHAP
Jump Rope (each)
*COACHES NOTE* AAB and Ball Slams reps will be split amongst the team. Jump Ropes will be
done separately and one at a time.

REST DAY

Skill: EMOM x 12, alternating movements
Min 1: :30 Deadbug Hold
Min 2: :30 Plank Hold
Min 3: :30 Wall Sit Hold

WOD: For Quality
100m Waiters Carry (non dominate arm)
30 Ring Rows

A) Oly: E90SEC x 7 Rds; Power clean + clean + front squat start at 65% of

B) Metcon: 12min partner wod 1:1 switch any time
5 Front Squats 185/135 (from the ground)
2 rope climbs
Score: heaviest complex / Rds and reps

A) CF S-WOD
B) CF Metcon
C) 5 RFT: 10/8 cal aab, 10/8 push ups, 10/8 wall balls (girls use 10’ target too)

A) Strength: Strict Press 5rm

B) Metcon: 8min AMRAP
10 Dumbbell overhead lunge 40-50/25- 35 (single dumbbell, use whatever hand you want)
5 Dumbbell shoulder to overhead (whichever arm)
10 toes to bar