A) Find today’s heaviest Snatch

B) CF Metcon

C) Ring Muscle ups: 5 sets of 4 - 7

Strength: Front Squat

5 x 5 @70-80% of 5 rm

WOD: Francis

21-15- 9

Pull Ups (sub  bands  jumping pullups challenging ring rows)

DB Front Squats 25-30/15- 20

A) Endurance: Row 2k

B) Metcon: 12min AMRAP

2 Rope Climb

6 db row (do not have to alternate) (35-50 / 20-30)

6 db power clean (one head touches floor)

Score: 2k row, metcon rounds + reps

Skill: Every 2 min and 30 seconds for 8 rounds

200 m run

WOD:  Partner AMRAP 18 1:1 Broken up how you like.

30 KB Swings 35/25

30 Box Jumps 20/16 (scale up as needed)

30 Cal AAB

Warm up:

Duck, Duck, Goose

Skill:

Rope Pulls and Foot Clamps for rope climbs

WOD:

AMRAP

3 Rope Pulls

30ft Farmers Carry

9 Burpees

A) Strength: Back Squat; 5 RM retest

B) Metcon: AMRAP 14min

50 wallballs (20/14)

40 SDHP (95/65)

30 MB (squat) Clean (20/14)

20 S2O (95/65)

10 MB Sit ups (20/14)

A) Back Squat; 1RM test

B) CF Metcon

C) 4 RNFT; max strict pull ups, max strict HSPU

A) Gymnastics: 10 min EMOM

5 burpees + 5 Pull ups

B) Metcon: 10min AMRAP

10 Russian KB Swings (70/53)

5 push ups

10 box Jumps (24/20)

Target: 5+ rounds

Strength: Push Press EMOM X 10

5 reps @ 70-75% of Strict Press from 5/1 or moderate weight

WOD: 5 rft

10 Wall Balls 20/14

15 MB Sit Ups (sub no wb)