A) Clean and Jerk; in 20min find a 1RM clean and jerk, then 2 sets of 2 @ 80% of your heaviest made rep.

B) CF Metcon

C) Back Squat; 5 sets of 3 @ 60-65% (done as quickly as possible)

A) Skill: Turkish Get up; find 1rm for each arm

B) Wod: Tabata 4min x 4 (1min rest / transition after each tabata)

1st tabata – American kettle bell swings (53/35)

2nd tabata –Push ups

A) Skill: 100m run for time (2-3 attempts) (250m row rainy day sub)

A) CF S-WOD

B) CF Metcon

C) 3rds not for time; 10 candlesticks (find your hollow when extended!), 15 v-ups, 1min plank

D) 5-10min freestanding handstand practice / gymnastics

A) CF S-WOD

B) CF Metcon

C) 10min emom C2B pullups (pick a number between 5 and 10, and hit that number every minute for 10 minutes unbroken)

A) Skill: Front Squat

3,3,3,3,3 (Increasing in weight, find heaviest 3 of the day)

B) Wod: 21-15-9

DB thrusters (35-50 / 20-30)

Box Jumps (24/20)

A) Skill: Muscle ups; accumulate 20, or practice transitions. If the athlete doesn’t have 5 strict pull ups, and 5 strict dips, they will do 5 sets each of max reps assisted strict pull ups, and 5 sets max reps of which ever dip progression they can do.

B) Wod: