Skill: 4 Rounds for Quality
10/side Banded Lat Pull Downs
5 Scalp Pulls

WOD: 4 Rounds for Time
15 Deadlifts 135/95
21 Push ups

Score is time

A) CF S-WOD
B) CF Metcon
C) Pause Front Squat; 4 sets of 2 w/ 1 second pause at the bottom; load is 75% of 1rm, plus 5# from last week.

A)    Oly: Power Clean + Hang Clean + Front Squat + Shoulder to Overhead
E90sec x 7 rounds Start @ 60% of 1RM power clean, and add weight after each successful round.
B)  Metcon: Diane (time cap 15min, but really should be a sub 10 workout)

A) CF S-WOD
B) CF Metcon
C) Pause Front Squat; 4 sets of 2 w/ 1 second pause at the bottom; load is 75% of 1rm, plus 5# from last week.

A. Accessory:  10min cap:
Complete: 3 rounds of the following circuit:
25 sit ups, 15 back extensions, 12 push ups, 10 dumbbell tricep extensions, 10 ring rows.

B. Metcon: AMRAP 20min
Team of 2, 1:1
AMRAP 20min

A) CF Metcon
B) Work on a Gymnastics weakness.

A) Strength: Strict Press; 2 sets of 8 @ 65% of 1rm, then 3 sets of 3 @ 75%

B) Metcon: 6 RFT
5 Hang Clean (squat) (135/95)
4 Shoulder to Overhead

12 min cap

Score: Strict press weight, 8s and 3s, Time