A) CF Metcon

B) Toes to bar; 5 sets of 8, 40sec rest between sets

A)
EMOM x 12, alternate
Min 1) "x" Strict Pullups (Bands ok)
Min 2) 10 Hollow Rocks
*"x" should reps able to maintain all 6 rounds

B)
For Max Reps
12 Sets of :40 on/:20 off

Strength: EMOM x 10

3 Deadlifts + 3 Strict HSPU

*Deadlift weight should be around 75-80%

WOD: 4x AMRAP 3/1:30 rest

9 Wall Balls 20/14

7 American KB Swings 70/53

A) C S-WOD

B) CF Metcon

C) Bar Muscle up; spend 10 min working on technique. If they are feeling good, accumulate 10-20 reps in as few sets as possible.

WOD: Teams of 2

For Time

40 Thrusters 95/65

40 SDHP 95/65

40 Push Jerks 95/65

40 Power Snatches 95/65

40 Front Squats 95/65

EMOM 4 Burpees

A) CF Metcon

B) Work on an endurance based weakness. (preferably a distance run)

Strength: Bench Press 2RM (15-20 mins)

WOD: Cindy

AMRAP 20

5 Pull ups

10 Push ups

15 Squats

OR

Mary

AMRAP 20

5 HSPU

A) Snatch; in 12min build to a heavy single snatch

B) Snatch; 2 drop sets - 2 reps @ 80% of your heavy single

C) CF Metcon

D) 75 ghd sit ups for time

WOD: Partner WOD – Teams of 2

7 Rounds for time

200m run

250m row/500m bike

Partner 1 run, partner 2 run, partner 1 row/bike, partner 2 row/bike, and so on

Endurance: Pick one of the following

1) 1 mile run

2) 2k row

3) 100/80 calories AAB

4) 75 bar facing burpees

(16 min cap)