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

A) Clean and Jerk; build up to a heavy single for the day, then 2 sets of 2 @ 80% of heaviest single
B) CF Metcon
C) 3RNFT; 25yd mb overhead lunge (AHAP), 10 mb get ups (ok to go slow on this, but try not to take breaks longer than 15sec)

Skill: Every 2 min for 12 min
High Hang Power Snatch + Hang Snatch
Start at 60-65% of 1rm Snatch and work up each round

WOD: 4 RFT
10 Russian KB Swings 70/53
200 m run
15 Push Ups

Skill: Slosh Pipe Conga Line

REST DAY

WOD: Sumo Deadlift
3-3- 3-3- 3
*Working to a 3RM or Heavy 3

Score is heaviest weight

Skill: For max AAB calories:
Teams of 3
In 6 minutes

WOD: Partner WOD (split however)
20 min AMRAP
2 Rope climbs (as high as possible, 4 rope up/downs)
30 Air Squats

A) CF S WOD
B) CF Metcon
C) 10min EMOM; Min 1; 10 HSPU, Min 2; 20’ HS walk

Skill: Pull up negatives
5 x 3 with 3 Sec descent
*May use bands or partner assistance

WOD: AMRAP 13
Teams of 2
3-6- 9-12- 15-18- etc
Cals AAB (Row if large class)

Skill: Sumo Deadlift High Pull -15 min
Review of the movement and work up to 5 sets of 5 with good form
The intention is not to go AHAP, but to see how well the bar moves when done correctly.

WOD:
21-15- 9