A) CF Metcon

B) Toes to bar; 4 sets of 15

Skill: OHS E2MOM - 5 sets of 2 reps increasing weight to find heaviest 2

WOD: Complete as many rounds and reps as possible in 7 minutes of:

7 Overhead Squats (95/65)

7 Box Jumps (24/20)

S:
Deadlift
E2MOM
3 reps at 65-70% or moderate weight if no 1 RM. Take the time to find a working weight. 

WOD:
Team of 3
Row 200 calories

A) E2MOM x 10min (5 sets) Snatch + Hang Snatch + OHS @ 75-80% of 1RM Snatch. (straps ok)

B) CF Metcon

C) Build to a heavy single Front Squat (not a max effort day)

Skill: 3-5 Strict C2B E90sec (does not have to be unbroken) for 5 rounds (7.5 minutes)

(Scale  Strict Pull Ups  Banded Strict  Rogue Bar  10 difficult ring rows)

WOD: For time

21-15- 9

Burpees

S: 
Mobility:1min each side

Banded shoulder distraction
https://youtu.be/t07FOe6MOTU


Pullups:

A) CF SWOD or 6-9 butterfly c2b pull ups (whichever you feel like you need work with)

B) CF Metcon

C) 2 x turf length hs walk for time; 10 sec nose to wall hs hold penalty for each time you come down, assessed after completing both rds.