A) Back Squat; 3 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)

B) CF Metcon

C) Work on a Gymnastics weakness.

A) Oly: Power Snatch

E2MOM 14min (7rds)

3 Reps @ 75 to 80% of 1RM PS or add weight ea rd to find a 3rm PS.

B) Metcon:

7 Power Snatch (95/65)

14 Wallballs (20/14)

7min AMRAP

Pendlay Row  3,3,3
Front squat 3,3,3

These are for perfect form. Do not increase weight especially with Rows

Mobility:
Pigeon pose
couch stretch

WOD:

A) CF S WOD (touch and go)

B) CF Metcon

C) Accumulate 15 – 20 bar muscle ups.

A) Strength: Deadlift

Build to a heavy 3 for the day (not a 3rm max effort)

B) Metcon:

8 Toes to bar (scale: knee raises -> V-up)

10 DB Shoulder to overhead (40-50/25- 35)

AMRAP 8min

A) Oly: Power Clean

E90sec x 7rds; 2 reps @ 85% (no touch and go)

B) Metcon:

5 Power Clean (135/95)

10 Box Jump over (24/20)

200m Run

5RFT

Score: PC weight, Time

A) Power Clean + Push Jerk, Power Clean + Split jerk; @85% of 1RM pc x 7 rds e90sec.

B) CF Metcon

C) Pull a heavy 3 deadlift