A)
Every 5 mins for 25 mns
Run 600m
5 Push Press
*Increase PP weight each set
**Run should be no more
than 4 minues long

Score is
PP weight

A) CF S-WOD

B) CF Metcon

C) Push press; find a heavy set of 3

REST DAY

Strength: Push Press

Every :90 x 10 rounds

2 Reps. Start @ 50% and build to a heavy 2

WOD: For Time

Buy In: 100 Double Under (150 Single Under)

5 rounds

A)
Deadlift
E2MOM x 5 rounds (10 mins)
3 Reps @ 75-80% (+5/10 lbs from last week)

B)
For Time
1000m row/2500m Bike
40 DB Snatch 30-35/20-25
20 Box Jump Overs

Strength: Front Squat

Take 20 minutes to find 3RM

WOD: Fran

21-15- 9

Thrusters 95/65

Pull ups

Score is Front Squat 3RM/time

PR Happiness.

A)
Back Squat
E3MOM x 4 (12 mins)
10-7-5-3

B)
AMRAP 8
10 Wall Balls 20/14
8 Ball Slams 20/14
6 Burpees
Score is
Heaviest BS weight
Rounds + Reps

A) CF S-WOD

B) CF Metcon

C) 10min emom; 2 power clean @ 80% of 1rm

WOD: Every 3 minutes for 36 minutes, alternate through

1) 30/20 cal AAB

2) 400m run

3) 30/20 cal Row

4) 15 Bar Facing Burpees

*Stagger starting locations

A)
Kipping Review
Spend 15-20 minutes going over Beat Swings and K2E/T2B progessions

B)
For Time
30-20-10
T2B (Scale K2E, Knee Raises, T2R)
KB SDHP 53/35

10 min cap