A) Power Clean + Push Press x 2 reps x 7 sets every 2min

Same weight as last cycle (85-90% of 1RM Power Clean)

B) CF Metcon

C) 4 sets max strict ring dips

WOD: In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1:

10 Box Jumps 24/20

5 Pull-Ups (scale – banded pull ups, Rogue bar pull ups or 10 ring rows)

A) CF Metcon

B) Muscle ups; 4 to 5 Sets of 3 to 5 reps, working kip efficiency, feet together, tight hollow, tight arch positions.

Skill: Partner 2k Row

Teams of 2

Partner A rows while partner B holds weighted plank 25/15

WOD: For time

18-15- 12-9- 6

T2B

SDHP 75/55

Back Rack Lunges

Score: 2k time/ time

Push press
5 x 5 at 75%

WOD:

30 Box jumps 24/20
30 jumping pullups
30 AKBS 35/24
30 walking lunges
30 Knee to elbow
30 Push press 45/33
30 back extensions
30 wall balls
30 burpees
30 JR"

S:
Front squat
60% x8
65% x6
70% x 4
75% x2
or build to heavy 3 if no 1 RM.

WOD:
21-15-9
Deadlift 225/155
Toes to bar (Sub KTE/ AbMat sit up)

A) Power Clean; find a 2RM

B) CF Metcon

C) HSPU; pick a level, 4 sets of 5 strict, 3 sets of 10 kipping, 4 sets of 5 kipping from 4” deficit.

Skill:

EMOM for 10 min

3 Strict Deficit HSPU 45/25

(scale -> 3 Strict HSPU (no abmat) -> 5 Strict HSPU (w/1-2 abmats) -> 5 Seated DB Strict Press)

WOD:

12 min AMRAP

100 m run

"S:
E2 x5 Rounds (10 min)

5 floor press (135/95)
5 pendlay row

WOD:

4 rounds
Run 200m

30 sec Hollow hold

Row 250m

30 sec hollow hold

Run 200 m