A) CF S-WOD
B) CF Metcon
C) 50 pull ups for time

Skill: HSPU Skill
Review proper loading for kipping handstand pushups
Then, every :90 for 6 rounds
For Rounds 1, 3, and 5, pick one of the following options and stay with it for all 3 rounds

Skill: Single Arm Carry
15 minutes to build to a HEAVY 75ft. (each arm)
*Must successfully complete both arms before moving up in weight
WOD: 3 Rounds of
4 MIN AMRAP; 1 minute rest
15 Ball Slams AHAP

A) E90sec x 8rds; rounds 1, 3, 5, 7: 24’ hs walk, rounds 2, 4, 6, 8; max strict hspu
B) CF Metcon
C) Seated box jump; find a max height seated box jump

Skill: Double Under Practice – 10 to 15 mins
If you have double unders, 3 attempts at max unbroken set

WOD: AMRAP 10
27-21- 15-9
Wall Balls 20/14
KTE

400m run/500m row/1000m bike
40 Air Squats
30 Sit ups
20 Push ups
10/side Renegade row 35-45/20-30

A) Hang Power Clean; Find a heavy double
B) CF Metcon
C) Ring dips; 5 sets of 10; kipping is ok, if too easy, do strict, if still to easy, wear a vest

WOD: Teams of 2

4 MIN AMRAP
Max calories AAB

4 MIN AMRAP
Max DB Clean and Jerks 40-50/25- 35

4 MIN AMRAP
Max calorie Row

4 MIN AMRAP

A) CF Metcon
B) Work on an endurance weakness (run-bike- row)