S: 
Front Squat
E2MOM X10 min
3 reps @ 50%


WOD:
3 RFT
10 cal row or 7 cal bike
5 burpees
(12 min cap)

OLY: Touch and Go Power Clean Warmup

Take 10-15 mins to warm up 75-80%

WOD: AMRAP 8

10 DB Hang Squat Cleans (40-50/25- 35)

40 Double Unders

SKILL: Pistols

Pick 1

A) Spend 15 minutes working on scales and form

B) Find a 1RM Weighted Pistol – 15 mins

5-3- 3-1- 1-1- 1

WOD: For Time

30 Thrusters (95/65)

90 DUs

A) CF S-Wod

B) CF Metcon

C) Deadlift; 5 sets of 3 reps @ 80%

WOD: Every 3 minutes for 36 minutes, alternate stations

1) 30/25 Cal Row

2) 100m Farmers Carry (KB = 70/53) or (DB = 70/50)

3) 30/25 Bike

4) 20 Russian Swings (70/53) + 20 Pushups

Score is rounds completed

A) CF Metcon

B) Work on a MOBILITY weakness.

S:  2K Row for time
Team of 2 changing every 250m

WOD:
12 min AMRAP
200m Run 
10 deadlift 135/95

A) Back Squat; build up to 2 sets x 1 rep @ 90%, then max reps @ 80%

B) CF Metcon

C) For time; 10 bar facing burpee, 10 burpee box jump (24/20), 10 box jumps

STRENGTH: Deadlift

EMOM x 5

5 reps @ 70%

WOD: AMRAP 5

10 Burpee Box Jump Overs (24/20)

10 Pullups

Rest 2 min

AMRAP 5

10 Pullups

10 OHS (95/65)

Rest 2 min

S:
Back squat
Build to heavy 6 reps. 

WOD:
3 rounds :
Rest 3 min after each round
Row 500m or Ride (keep consistent with what you start with)