Skill: Complex: 2 Push Jerks and 1 Split Jerk -15 min to work up to today’s heaviest complex weight

WOD: 5 RFT

1 Plate Push* 45/25 (1 way)

15 Weighted SitUps w/Plate

25 Russian Twists w/plate

Skill: Bench Press 2 rm

WOD:  AMRAP 10 mins
12 Renegade Rows total 35-45#/20-30#
10 Box Jumps 24/20
8 Push Ups

Happy Birthday Josh!! You don't look a day over 16!

A) Find a heavy single split jerk

B) Shoulder to overhead; 3 sets of 5 @ 70% of heavy single

C) CF Metcon

D) 50 strict pull-ups for time. 15min cap

Skill: Ring/Bar MU Work 15 min

RX: Work on weaker movement OR 3-5 unbroken MU E2.5MOM

Scaled: *ONLY if close to MU or have a few… Work on MU (practice kip, pulling on low rings, pulling to hips or use bands for BMU)

     

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Skill: Front Squat

6X3 @ 75%

WOD:  4 RFT
25 Jump Ropes - 15 Double Unders if you have them
200M Run
15 Wall Balls

A) Find your max rep unbroken ring muscle up

B) CF Metcon

C) Back Squat; 5 sets of 3 @ 82.5 to 85%

A) CF Metcon

B) Work on a kipping gymnastic weakness; butterfly pull ups, toes to bar, mu etc...(focus on keeping your hollow to arch movement as tight and compact as possible.

WOD: 4 RFT - AHAP

15 Wall Balls (if using 30 lb+ slam ball, catch is not required)

20 Ball Slams

30 Russian Twists w/ medicine ball

400 Ball Run*

*5 burpee penalty every time you stop running