Endurance: Pick one of the following

1. 1 mile run


2. 2k row


3. 100/80 calories AAB


4. 75 bar facing burpees

A) Power Clean and jerk cycling practice. 3 sets of 5 touch and go reps (135/95)

B) CF Metcon

C) Strict pull ups; 5 sets of max reps

Strength: Deadlift

4 x 4 between 60-80%

WOD: 3 min AMRAP

9 Ball Slams AHAP*

8 SDHP 95/65

Rest :90, repeat for a total of 3 times

*Pick up where you left off

REST DAY

Skill: Push Press

10 min EMOM

4 reps @ 80-85% of Strict Press from 5/1 or moderate weight

WOD: Single Annie

100 - 80 - 60 - 40 - 20

Jump ropes

50 - 40 - 30 - 20 - 10

Warmup:

3 Rounds

Bunny Hop

Roving Plank

5 Jumping Squats

Skill:

Hot Potato

WOD:

AMRAP

Ball Toss x 10

Strength: E2MOM x 6 rounds (12 min)

3 Push Jerks

*Build to a Heavy 3

WOD: Partner WOD, teams of 2

AMRAP 15

30 Calories Row (Bike)

20 Shoulder to Overhead 135/95

A) Clean and Jerk, heavy single

B) CF Metcon

C) 3 Rounds for time;

10 Russian KBS (70/53)

10 Box jump overs (24/20)

Girl Gone Wild

Oly: EMOM x 10

1 Power Snatch + 1 Hang Power Snatch

*Start around 60% of 1RM Power Snatch and work up if successful

WOD: Annie

50-40- 30-20- 10

Skill: Rope Climbs

EMOM for 10 min

Option 1: 1-2 rope climbs

Option 2: 2 ½ climbs

Option 3: 3-4 rope up downs

Option 4: 4 Seated foot grip to standing on rope