A) CF S-WOD

B) CF Metcon

C) 3x max hollow hold for time (score total time) rest 1min between attempts

D) 3x max superman hold for time (score total time) rest 1min between attempts

A:

Turkish get up

Build to moderate double for each side.

Focus on quality over weight. Have them require perfect reps prior to going up in weight.

B:

12 min AMRAP

Team 3

A) Skill: Toes to Bar / K2E / Knee Raise

Kipping explanation / beat swing

10min EMOM 5 reps

B) Metcon: Tabata x 16min Rotate movements (min 1 vup, push up, min 2 sprint, bj, min 3 vup,

A) CF-S- WOD

B) CF Metcon

C) 3rft; 10 ttb, 10 box jumps

D) Rest 3min, then repeat.

Warm up:  Switch Game

Round 1: Bear Crawl & Frog Hops

Round 2: Lunge  & Skip

Skill: Front Squat Review

WOD: 10 -9- 8- 7- 6- 5- 4- 3- 2-1

Front Squat

A:

TBATA

Side pillar left

Side pillar right

Rest 2 min

TBATA

Dead Bug hold

pushups

B:

FGB style

3 rounds

A) Strength: OHS 15-20min Find heavy set of 3

B) Metcon: 10min EMOM

6 OHS (95/65) This is the day to practice ohs w/ a light weight if necessary.

6 C2B (jumping C2B, jumping pull up)

A) Snatch + OHS; 6 singles @ 85% of 1rm Snatch

B) CF Metcon

C) 3 sets of 3 halting snatch deadlift @ 90 - 100% of 1RM Snatch. (pause below knee for 3 seconds before completing DL) Straps recommended.

A:

Today we are going to spend time together. I like both parts A&B try to get the classes together if possible.

Mile for time

B:

9 min AMRAP

15 KB swing