A) Stay dry, safe, and do your best to not die.

A) Metcon: teams of 2 1:1
For time
400m team run
50 box jump overs 30/24
50 rkbs 70/53
150 wallballs 20/14
50 rkbs 70/53
50 box jump overs
400m team run

A) CF Metcon
B) Work on a Skill weakness (efficiency cycling reps in gymnastics, or barbell work)

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