WOD: Teams of 3

AMRAP 22

Station 1: 1000m/.8m AAB (sub 400m run if class size is larger 18)

Station 2: AMRAP

14 Alt DB Snatch 40-50/20- 30

7 Ring Dips

Station 3: AMRAP

Skill: Deadlift 2 rm

WOD: Dumbbell Jackie

1000 meter row

50 thrusters 20-25/15- 20

30 pull-ups (sub jumping pull ups -- > ring rows)

Score: DL 2 rm/ DB Jackie

 

Skill: Front Squat 3 rm (15 min )

WOD: Teams of 2 1:1 split up however

2 Rounds for time

Row or AAB* for calories (50/40)

26 box jump overs (20/16*)

Endurance: Pick one of the following

1. 1 mile run


2. 2k row


3. 100/80 calories AAB


4. 75 bar facing burpees

A) Power Clean and jerk cycling practice. 3 sets of 5 touch and go reps (135/95)

B) CF Metcon

C) Strict pull ups; 5 sets of max reps

Strength: Deadlift

4 x 4 between 60-80%

WOD: 3 min AMRAP

9 Ball Slams AHAP*

8 SDHP 95/65

Rest :90, repeat for a total of 3 times

*Pick up where you left off

REST DAY

Skill: Push Press

10 min EMOM

4 reps @ 80-85% of Strict Press from 5/1 or moderate weight

WOD: Single Annie

100 - 80 - 60 - 40 - 20

Jump ropes

50 - 40 - 30 - 20 - 10

Warmup:

3 Rounds

Bunny Hop

Roving Plank

5 Jumping Squats

Skill:

Hot Potato

WOD:

AMRAP

Ball Toss x 10

Strength: E2MOM x 6 rounds (12 min)

3 Push Jerks

*Build to a Heavy 3

WOD: Partner WOD, teams of 2

AMRAP 15

30 Calories Row (Bike)

20 Shoulder to Overhead 135/95