Skill: Sprinting

50 m

EMOM for 12 min

Strength:

Back Squat 5, 5, 5, 5

Take 15 minutes to build to a heavy 5

Push Press 5 RM

Take 12 – 15 minutes to find a 5 RM

A) CF Metcon

B) 4ds for time; 16 pistols, 8 power cleans (115/80)

C) Back Squat; 5 sets of 1 @ 95% of 1RM

Skill/foucs: after through warm up review hs form and mods; review bean bag shuttle and have everyone warm up a little on both of them.

w/ a partner @ 1:1

AMRAP in 10 minutes

A) CF Metcon

B) 50 burpee box jump over for time (24/20)

Skill:  Back Squat 5 x 3 @ 80-% of 1 rm

WOD: 21-18-12-6 for time

Butterfly Sit ups

Heavy Ball Slams

Russian KB Swings 70/53

Oly: 1 clean + 1 power clean + 1 hang power clean (you cannot let go of the bar, if you do count as a miss)

Take 15 – 18 minutes to build to your heaviest complex

WOD:

Odd minutes: 3 clean pulls*, 10 double unders

A) Clean and Jerk 2RM (no more than 10sec between reps)

B) Regionals WOD Event 3

104 wallballs (20/14)

52 Pullups

For time; 12min cap (regionals is a 6min cap)

C) Max push ups in 2min

Strength: BB Lunge 8, 8, 8, 8 (per leg); rest 90 s – 2 min btwn sets

And then. . . partner into a few groups and…

Bench press 1 x max reps @bodweight m / 70% f

WOD:

100 RKBS 70#/53#*

100 push ups