A) CF Metcon

B) Front, and back lever progressions, and practice.

Strength: 1 Deadlift @75-80% every 30 seconds for 10 minutes

WOD:

5-4- 3-2- 1 Ring Muscle Ups

sub 10-8- 6-4- 2 C2B or PU + Dips or Push Ups

5-10- 15-20- 25

Box Jumps 24”/20”

For Time

Skill: Strict pullup practice; 10 minutes to accumulate ONE of the following

20 Strict Pullups

30 Banded Pullups

40 Rouge Bar

50 Ring Rows

WOD: 20 min EMOM

Odd: Max 1-Arm DB Thruster (25-35#/10- 20#)

A) Back Squat; 5 sets of 3 @ 78-80% of 1rm (try to move quickly)

B) CF Metcon

C) Pull a heavy double Deadlift, touch and go, no dropping allowed.

Skill: Superset of 8 DB Bench Press & 8 DB BO Rows

5 sets increasing weight each set

Partner up, rest is partner completing both movements then switching

WOD:

Plate Push Down & Back

10 V-Ups sub  sit ups

Skill: 15 minutes to build to a “heavy” 5 rep Deadlift

WOD: 3 Rounds For Time

200m Run

10 pushups

12 Deadlifts (135/95)

Score is highest set of 5 DL/time

Skill:

A.) Divide class into 2 teams (or 3 teams if big class, no more than 4 to a rower) – this is going to be up to the coach, make it fair!

COMPETITION! Max Cals in 8 mins for team score. Team decides strategy.

Skill: Front Squat – E2MOM for 14 min (7 Rounds), 2 reps @75-80%

WOD: For Time:

10-1 Russian Swings (70/50)

1-10 Ring Rows

Score is Front Squat weight/time