Warm Up Focus: Supline Ring Rows

3 x 8
WOD: In teams of 2,
In a 2-minute window
12/10 Cals AAB
Max Double KB DLs 70/53
*Switch every two minutes until team reaches 100 Double KB DLs

A) Snatch; 8 singles @ 82% of 1RM
B) CF Metcon
C) Pause Front Squat; 4 sets of 2 w/ 1 second pause at the bottom

A) Oly: Power Snatch; Find a heavy single

B) Metcon: 7min AMRAP
Ascending ladder
3 Power Snatch (95/65)
3 Box Jump over (24/20)
6 PS
6 BJO, 9,9, 12,12 etc.

WOD: Every 6 minutes, for 30 minutes (5 Rounds)

100m Run
12 KB Swings (American) 44/20-25
100m Run
12 Burpees
100m Run
Score is rounds completed

A) Strength: Back Squat; 2 sets of 8 @ 65% of 1rm, then 3 sets of 3 @ 75%

B) Metcon: 12min AMRAP
10 push ups

A) CF S-WOD
B) CF Metcon
C) Tabata 1k row (tabata row until you reach 1000m) Score number of rounds it takes you.

Skill: Bar Dip Support Hold
Bar Dip Bottom Hold
:20 on/:40 off x 8 rounds
*Alternate through both movements for a combined 8 times

WOD: 3 Rounds
100 Jump Ropes
1 Plate Push Down n Back on turf 45/25

A)    Power: 10min EMOM; 50m shuttle sprint, 5 Burpees
(Shuttle sprint is 25m out, touch ground, 25m back)
Max burpees on last round

B)  Metcon: EMOM 20min (5rds of each
Min 1; 14/12 cal row

A) CF S-WOD
B) CF Metcon
C) 5RNFT, 25’ hs walk, 5 strict pull ups (strict chest to bar if you’re a ninja)