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)

 

S: Rope Climb

1 RC E90 sec x 9 min

WOD:

3x 4 min AMRAP

1 min rest b/t rounds

400m Run

Max wall balls

(Score is # WB)

A) Strength: Bench press; 10 min E2MOM 4 reps @ 70 to 75% of 1RM

B) Metcon: Partner 1:1 (complete full rounds)

3 rope climb (15 ring rows or 6 up / downs)

6 push ups

9 russian kbs (70/53)

12min AMRAP

A) CF S-WOD

B) CF Metcon

C) Tabata; 6min (12 rds) alternate between L-Sit Hold, and double unders (your choice on L-sits, hanging from pull up bar, rings, on dip bars, etc.

S: Front Squat 5x2 @ 65%

WOD:

10 RFT

10 push up

10 sit up

10 squats

(12 min time cap)