A) CF Metcon
B) Work on a barbell cycling weakness

WOD: Teams of 3
P1: Max unbroken Bench Press 135/95
P2: Max calories (bike or row)
P3: Rest/Spot

Score is time

Skill: EMOM x 14
Min 1) :30 Max Goblet Walking Lunges
Min 2) :30 Side Pillar Hold
*Rotate Right and Left side each round

WOD: AMRAP 3
7 Thrusters
7 Knee Raises (Scale: Sit ups or Knee Raises off a box)

A) CF S-WOD
B) CF Metcon
C) 2rds for time; 75’ hs walk, 75’ walking lunge

Skill: Back Squat
E2MOM x 10 minutes
Round 1) 5 reps @ 60%`
Round 2) 4 reps @ 70%
Round 3) 2 reps @ 80%
Round 4) 1 reps @ 85%
Round 5) 1 rep @ 90%
Rest 2 minutes

Skill: 400m run for time

WOD: 5 Rounds (each) – Teams of 3
20/15 Cal AAB
10 Deadlifts 245/165

Score is time/time

REST DAY

WOD: AMRAP 14 – Teams of 2
5 Suitcase DLs (each side)
10 Russian KB Swings
150ft Single Arm Overhead Carry (75ft R/75ft L)
*Rotate after each complete round
Skill: Jump Rope
On a 5 minute - :30 on/:30 off

Skill: EMOM x 14, alternating
Min 1) 4 Push Press
Min 2) Accumulate :30 Hollow Hold

WOD: 3 Rounds
AMRAP 4
2 (+2) HSPU
60ft Farmer Carry OR Double KB Front Rack Carry AHAP (30ft down, 30ft back)

Skill: DB Bench Press
15 minutes to find a Heavy set of 10
WOD: Teams of 2 to 3
Row 3000m
*Rotate every 300m