A) Strength: Back Squat

5 sets of 3 @ 75% of 1RM, or find a heavy 3 if 1rm is unknown

B) Metcon:

50 Pull ups

50 Push ups

50 Sit ups

50 Thrusters (45/35)

For time:

A) Front Squat; 5 sets of 3 @ 80% of 1RM FS (same weight as last week)

B) CF Metcon

C) 30 toes to bar for time

D) 30 hspu for time

A) Endurance: 250m x 3 (groups of 3 on rower waterfall style, abc, abc, abc)

Score slowest 250m row (reset after ea person)

B) WOD: EMOM 20min (5ds)

Min 1: 11 burpees

Min 2: 40 double unders (scale: 80 singles)

A) CF S WOD

B) CF Metcon

C) 2 x turf HS walk

Got a vest? Wear it.

WOD:

20 Deadlifts 275/195

Run 400m

20 AKB swings 70/53

Run 400m

20 Overhead Squats 115/80

Run 400m

20 Burpees

Run 400m

20 C2B

A) CF Metcon

B) Work on a Gymnastics weakness.

Skill: E90sec for 7 rounds (10 min 30 sec): 2 Tempo Back Squats 32x1 @75-85% of 1 rm

WOD: 12 min AMRAP Partner 1:1 (Partner A does reps, than partner B does reps – they are not split)

S:
Press 5x5 2 80%

WOD:
For time
400m run
30 pushups
15 front squat 95/65
500m Row
15 push press
30 deadlift