A) Endurance: For time: 1k row + 25 burpees

B) Metcon: 6 Rounds for Time

6 Hang power clean (135/95)

9 Front Rack Lunge

12 Toes to bar

Cap 15min

A) 1k row + 20 KB Snatch (53/35)

B) CF Metcon

C) 7min AMRAP ring muscle up (or work on progressions such as these: https://www.youtube.com/watch?v=2xR4L7K5rAs

Skill: Tabata(s) - stagger as needed - mark off every 25 ft
Plate push (push as far as you can in 20 seconds/rest 10)

rest/transition 2 min

Russian Twist 45/25 (each tap is one)

WOD: Partner Double Diane(ish)

A) Skill: KB single arm thruster;

EMOM x 10 - even 6 reps right side, odd 6 reps left side

As heavy as possible, ok to change weight ea round

Skill: GO ALL OUT.
AAB max cal: 30 sec on/off for 5 rounds

rest/transition 2 min

Row max cal: 30 sec on/off for 5 rounds

WOD: EMOM for 4 rounds
1: 10 MB get ups (sub MB sit ups then reg sit ups) 20/14

Warm up:

Red Light, Green Light

Skill:

Pull ups/Monkey Hangs

WOD:

2 Rounds

11 Hurdle Hops

9 Lunges

7 Jumping Pull ups

Mission:

Strength: Front Squat (work up to heavy 5)
5 - 5 - 5 -5 - 5

WOD: 20 - 16 - 12 - 8 - 4
DB Front Rack Lunges (in place) 25-35/10-20
Renegade Rows

Cap 12 min

Score: FS weight/time

A) Strength: Push Press; find a heavy single

B) Metcon:  For Time (‘17 online qualifier)

21-15- 9

S2O

C2B

time cap 12min