A:
TBATA

Russian Twist w/ KB
V Ups

Rest 2 min

TBATA

Side pillar Left
Side pillar Right 

B:

A) Endurance: 1500m row for time

B) Metcon:

2min AMRAP: burpees

1min rest

2min AMRAP kb swings (53/35)

1min rest

James is a great example of what it means to have priorities. Having a busy home and work life. He makes times to get to class and give everything he has.

Warm up:

Simon Says

Skill:

How high can you jump?

WOD:

Teams of 3

5 Calorie Row

3 Box Jumps

1 Rope Pull

9 round total

A) CF S WOD

B) CF Metcon

C) Turkish Get up; find a 1RM left and right

A:

Bench Press

Build to 6 reps moderate weight over 5 sets
4 Rounds
in 5 min windows
12 DB snatch
10 Knee raises
8 ring dips
6 box jumps

A) Strength: Back Squat; 4 sets of 5 @ 80% of 1rm, or 90% of 5rm

B) Metcon:  11min AMRAP

3 Rope climbs

6 HSPU (hand release push up)

A) Power Clean + Hang Clean (anywhere above knee) and Jerk; 5 singles @ 75% of 1rm Clean and Jerk + 5# from last week.

B) CF Metcon

C) For time: 1k row + 25 burpees