A) Strength: Overhead Squat; find a heavy single OHS

B) Metcon: 6min AMRAP
10 OHS (95/65)
10 Pull ups
Rest 5min
AMRAP 4min
10 OHS (95/65)
10 Pull ups

Skill: 3 Rounds (15 min cap)
3-5 Strict Pull Ups (Bands ok)
Rest :30
20 Russian KB Swings
Rest :30
1 Min Side Planks (:30R/:30L)
Rest :30

WOD: 7 Min Ladder

A) CF S-WOD
B) CF Metcon
C) Interval: Row 30 sec on, 30 sec off x 10 rds for max meters

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