A) Skill: Back Squat; 3 sets of 5 @ 75% of 1RM, or 5RM

B) Wod: 13min AMRAP

10 RKBS 70/53

10 pull ups (sub jumping pull ups, or ring rows)

200m run

A) CF S-WOD

B) CF Metcon

C) 3rds; 10 dumbbell bench press (heavy, but go unbroken), 15 ghd situps, 15 ghd back extensions (weighted if necessary)

A) Skill: Power Clean

10min EMOM (every minute, not alternating minutes)

3 Power cleans @ 60% of 1rm

5 burpees

B) Wod: 5 RFT

5 S2O @ same weight as above

10 deadlifts

15 wall balls (20/14)

A) CF S-WOD

B) CF Metcon

A) Wod: Max reps; Run / Row / Jump

1min on, 1min off x 5rds per station, 2min transition rest

Station 1 – Max run meters (50m = 1 rep)

Station 2 – Max double unders (scale to singles)

A) CF Metcon

B) 5 rds for max reps (unbroken) strict HSPU / Bar MU

Every time I mention I’m from Woodbridge, Virginia- no one knows what I’m talking about. Except when I met Carla Perez. She is a police officer and from around the same area. So this one hit close.

A) CF Metcon

B) Work on a weakness / repeat open wod if necessary