Monday –

Strength: Back Squat

15 min to build to your heaviest 2 (includes warm up)

Press 3 x 7 @65% of 1RM E2MOM for 6 min

Wod:

A) Back Squat: 3RM; find heaviest 3 of the day

B) CF Metcon

C) Strict press; 6RM

A) Metcon: Teams of 2, one medball (AHAP)

8 Box jump (30/24) (partner holds ball overhead)

2(00) m run w/ ball (both partners run, hand off ball at 100m)

20 Thrusters (65/45) (partner holds ball in a squat)

A) CF Metcon

B) Work on a strength weakness (deadlift, press, bench, etc) let me know if you need any direction.

S: Front squat 4x3 @ 70%

WOD:
5 RFT
200m run
12 Cal Row/AB
21 push up"

A) Strength: Back Squat: 10min E2MOM; 5rds (5 sets of 5 reps at 75-85% of 1RM)

B) Metcon:

12 HPS (75/55)

9 push ups

9min AMRAP

Score: rounds plus reps

A) CF S-WOD

B) CF Metcon

C) 800m run for time, rest 3min, then 400m run @ 90% intensity

(score the 800 only)

S: rope climb practice
If you have them, then
10 min E2MOM
1 RC

WOD:

10 min AMRAP
8 TGU 30/15
10 Goblet Lunge
12 DB Row from plank
( should only need 1 DB)"