Skill: Push Press 5 X 3 @ 82.5-90% of last week’s strict press 1 rm (if they did a 5rm, find what 1rm would be and use % off that)

WOD: 4 RFT

Buy in: 25 wall balls 20/14

10 alt front rack lunges (not walking)

A) 3RM Power Snatch

B) Regionals Event 7

21 Thrusters (95/65)

3 Legless rope climbs

15 Thrusters

2 Legless rope climbs

9 Thrusters

1 Legless rope climb

For Time

Strength:  Deadlift
1 rep every 30 sec for 15 minutes @70­- 80% of your 1RM
you may start at 70% and add in small increments if you are able

WOD:
3 GTO 155#/105#  RX+ 185/135
12 reps OH walking lunges 45#/25# plate
24 Russian twists

A) Clean (EMOM x 15) 1 @ 80% of 1RM

B) CF Metcon

C) Pull to a heavy single deadlift

Skill: Superset of Bench and DB BO Row - 5X5

WOD: Betty
21-15-9
Hang Power Cleans
Box Dips


The Dynamic DUO! Gail and Debi, you were missed!

Skill:  2 attempts at 250 m row time (meters counting down for exact time)

WOD: E2MOM 18 min

First 2 min: 200 m sprint

Second 2 min: Cal row 18 m/12 f

Third 2 min: 25 m broad jump

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