A) Clean: E2MOM x 16min (8rds); 2 clean (full)  Start @ 60% of 1RM clean, increase weight each successful rd.

B) Metcon: AMRAP 10min


4 HPC (135/95)


8 Front rack lunges

WOD: Thrusters (From Rack)
1-1- 1-1- 1-1- 1
*Increase across sets, as form allows

Score is Heaviest Thruster

A) CF S-WOD
B) CF Metcon
C) Muscle up (ring) E90sec 1-3 reps x 10 rds depending on capacity

A) Strength: Bench Press; Find a heavy single

B) Metcon:
21-15- 12-9- 6
RKBS (70/53)
burpees

Score: Bench press / time

Skill: Suitcase Deadlift (Single Arm KB)
Every 2 minutes for 8 minutes
4x12 (6 reps per side)
*Increase each set

WOD: In a 2-minute window,
5 Deadlifts 155/105
15-30- 45ft Shuttle Sprint

REST DAY

A) Strength: Deadlift; Find a heavy set of 3

B) Metcon: 8rds for time (cap 15min)
5 ground to overhead (135/95)
7 box jump overs (24/20)

Score: Deadlift / Metcon time

Skill: Half Kneeling DB Press
3 x 10 (per side)

WOD: 4 Rounds
:40 Max Jump Rope
:20 Rest
:40 Max D-Ball Over Shoulder
:20 Rest
:40 Max Burpees Over D-Ball
:20 Rest

A) Snatch; 1,1,1 x 6 sets @ 75% of 1RM (reset between fast singles. No touch and go today)
B) CF Metcon
C) 4min tabata; alternate between ttb and push ups