A) Hero WOD:

6 Deadlift (225/155)

7 Burpee Pull up

10 AKBS 70/53)

200m run

20min AMRAP

w/ a Partner 1:1 Each partner does all the movements

A) CF Metcon

B) 10 rounds. Row for max meters, 30 seconds on, 30 seconds off

A) Metcon: Teams of 2 (1 works 1 rests)

400m team run

28 ground to overhead (145/100)

16 ring mu (48 dips)

150’ (turf down/back) handstand walk (25 wall walks, or 200m run w/ plate over head

(45/25)

A) CF Metcon

B) Work on an efficiency weakness (barbell cycling, kipping, rowing etc) let me know if you need any direction.

A) Strength: 1RM Cluster (squat clean thruster)

B) Metcon:

E3MOM x 15min (5rds)

1(2,3,4,5)* DL (315/220) (scale to 85% of 1rm deadlift)

200m run

10 pull ups (bands ok today)

WOD:

2 RFT

500m Row

400m Run

30 sit ups

20 pullups ( sub bands/rogue bar)

Post:

Spend 5 min foam rolling upper back and lats.

A) CF S-WOD (build quickly, try to hit the 1rm Cluster in 10min); then, keep building to a heavy Clean and Jerk single in any remaining time.

B) CF Metcon

C) Build to a heavy single Front Squat

S: Back Squat 4x3 @ 75%

WOD:

10 RFT

6 Russian KB 70/53

8 KB facing burpees

A) Endurance: 1250m row for time

B) Metcon: EMOM for 18min (6rds ea)

Min 1 – 15 OH Walking lunge w/ Plate (45/25)

Min 2 – 20 Russian twists

Min 3 – 30 double unders (60 singles)