Skill: 3 Front Squats E2MOM @ 80-85% of 2 RM

WOD: 4 min stations of:
Station 1:
1 plate push
15 situps


Station 2:
100 m run
10 burpees

Station 3:

Skill: : 3 x 400 m run

Rest 3 min between runs

WOD:  2RFT

25 Burpees

20Pull Ups

15 Box Jumps

10 Dips

A) Snatch complex; Snatch, Hang Snatch, OHS, find heaviest for the day (straps ok)

B) CF Metcon

C) KB snatch (hang, not from floor) accumulate 100 (50 ea arm) (53/35)

Skill: Handstand Practice

Progressions: headstand  wall walk up  wall kick up  free standing  handstand walk

12 – 15 minutes

WOD:

800 m run

Rest 3 minutes

400 m run

Rest 3 minutes

A) 10min EMOM, even 4 muscle ups (ring or bar), odd max strict HSPU

B) CF Metcon

C) 200 double unders for time

Skill: Rope Climb Practice

WOD:
3 rounds
10 rings rows
10 wall balls
10 box jumps


Rest 2 minutes

3 rounds
10 SDHP
10 Push Press
30 jump ropes

Strength: Back Squat (warm ups are included)

Touch on empty bar…

10@50%

Rest 1 minute

6@65%

Rest 90 seconds

4@80%

Rest 2 minutes

3 x 1 @90%

Rest 2 – 2.5 minutes btwn

Skill:  Strict Press 1 rm (take 20-25 min)

WOD:  9 AMRAP

8 DB Shoulder to Overhead  50% of today’s 1rm split in half (i.e. 100 SP 1rm, 25 lb in each hand)

8 DB Bent Over Row (same weight)

8 DB Front Rack Squats (same weight)