A) Power Clean and Push Jerk 1rm

B) CF Metcon

C) 50 cal on airdyne for time

D) 4 sets of 3 – 5 ring muscle ups

A) Strength: Back Squat: 5 sets of 3 @ 75% plus 5# (same as week 2)

B) Wod: Jason Khalipa’s EMOM challenge (all work completed each minute, not alternating minutes)

RX+:12min EMOM

7 AKBS 70/53

A) Front Squat; 5 sets of 3 @ 75% plus 5# (same as week 2)

B) CF Metcon

C) 6min Alternating Tabata: hollow rocks, push ups

Skill: Front Squat

75-80% of your most recent heavy double (12/14)

EMOM every 90 seconds - 5 rounds of 3 reps

WOD:

Partner WOD – Reps are not split; partner A does rope climb, partner B does rope climb, etc…

AMRAP 22 min of:
10 Deadlifts (225/155)
5 HSPU (strict RX+) > sub db strict press ahap
1 Rope Climb (legless RX+)
400m Run

Score: Rounds and reps

A) CF Metcon

B) Handstand practice

Done like the song, 1,2,1,3,2,1,4,3,2,1 etc.

1 – Clean & Jerk (135/95)

2 – Front Squats (135/95)

3 – Deadlifts (135/95)

4 – Bar Facing Burpees

5 – T2B

6 – Box Jumps (24/20)

7 – Pull Ups

A) CF Metcon

B) WOW day; work on a Gymnastics weakness.

A) Strength: Build to a heavy 3 deadlift

B) Metcon: EMOM 15min

Min 1 - 10 ball slams (ahap)

Min 2 - 10 mb oh lunge (alternating)

Min 3 - 30 double unders (max reps on last round)