Skill: 200M Sprints every 90s (100M and back) for 6 rounds = 9 minutes

If rain, 250M Row/125FT Versa

WOD:

10 Power Snatches 95#/65#

5 Toes to Bar subs  10 knee raises  5 dragon flags  5 v-ups

Oly:

1 RM Power Clean

25 minute allowance

WOD:

21-15- 9-3

Clusters (Squat Clean Thrusters – from the ground each time) 135#/95#

Burpee Over Bar

14 minute time cap

Intensity!

A) CF S-Wod

B) CF Metcon

C) Power Snatch; find a heavy single for today.

Skill: Front Squat 4*4*4*4*4

WOD:

8 min AMRAP
8 pushups
10 Single Arm DB thrusters
12 Russian KB swings
50 m sprint


Score: Weight/Rounds and reps

Skill: Push Press 1 rm

WOD: 20 min AMRAP
400M Run
100 Single Jump Rope
30 Wall Balls

A) Complex: (Power Clean, Hang Clean, Jerk) Find heaviest of the day

B) CF Metcon

C) 4min Tabata; max push ups

D) 4min Tabata; max sit ups

Partner WOD As Many Reps As Possible

5 Minute Stations, Resting/Transition 2 Minutes Between Stations

Switch who holds/works however team wants. Cannot continue working until partner is “holding”.

Communicate!

A) CF Metcon

B) Build to a heavy deadlift double in as few sets as possible (under 10min)

Strength: Bench Press 5x2 @80% (this should be light and go quickly – 1.5 to 2 mins rest)

Then max reps bench press @70%

20 minute allowance

WOD:

AMRAP 4 minutes

8 Supine Ring Rows sub  difficult ring rows