A) Overhead squat (from the ground) 10min E2MOM (5sets), 3 reps @ 80% of 1RM snatch
B) CF Metcon
C) 100m Sprint; EMOM x 8

WOD: Back Squat
10 x 1

Score is heaviest Back Squat

Skill: Deadlift – Take 20 min to find a heavy double

WOD: Buy in: 12 Power Cleans 135/95
2 rounds of:
15 T2B
12 Pull Ups
Buy out: 12 Power Cleans 155/105
12 min time cap

A) Power Clean; 10min EMOM (10sets) 2 reps @ 85% of 1RM.
B) CF Metcon
C) 2 RNFT; 10 push ups, 25’ bear crawl

WOD: Karen
150 wall balls for time

Score: Time

Skill: Turkish Get Up Review

WOD: 5 Rounds
2:30 on/2:30 off
1 Turkish Get Up + 3 Strict Press (right)
1 Turkish Get Up + 3 Strict Press (left)
Max Box Jump Overs 20/14 (Scale up if needed) in reaming time

A) Open Wod 12.4;
12min AMRAP
150 wallballs (20/14)
90 double unders
30 ring muscle ups

WOD: 20 min AMRAP
400 M Run
10 Deadlift 155/105
8 Hang Power Clean 155/105
6 Bar MU (For people close: Asst. BMU then… 4 c2b+4 dips, 6 pull ups + 6 dips, 8 ring rows + 8 dips)

Score: Rounds and reps

WOD: For max reps
:30 Plate Hops 45/25
:30 Plate G2OH 45/25
:30 Rest
1 min Plate Hops
1 min Plate G2OH
1 min Rest
:90 Plate Hops
:90 Plate G2OH
:90 Rest

Strength: Bench Press 20 min to find a 1 rm
Optional weight increase rep scheme:
5-5- 3-3- 1-1- 1

WOD: 15-12- 9
Front Squats 135/95
Lateral burpees
9 min time cap