A) Ascending ladder of Muscle ups (ring) w/ 20’ HS walk in between. 1 MU, 20ft hs walk, 2 MU, 20ft hs walk etc. Max reps in 7 minutes.

B) CF Metcon

C) 10min E2MOM, Back Squat; 3 @ 75% (5 sets)

FGB Style: Partners go together

Three rounds of 2 min in each station:

Partner Wall Balls 20/14 (Partner A ball one toss, Partner B catch)

Synchronized KB SDHP

Box Jump (Partner A jumps then Partner B jumps)

A) CF Metcon

B) Work on a weakness / open wod / mobilize / possible additional work tbd

A) Open WOD 16.2

B) TBD

Skill: OHS E90secs for 6 sets

2 OHS (from the rack) starting at 60-65% of 1RM increasing weight each set with good form/technique

WOD:

Buy in: 100 double unders

21-15-9 of:

Burpees

Skill: 12 min EMOM (take 7-8 min to warm up to weight)

Even: Max Reps in 20 seconds - High Hang Power Clean @ 70%-78.5% of 1 RM PC

Odd: Max Reps in 20 seconds - T2B

A) Clean and jerk; in 8 minutes find a 1RM clean and jerk, Then immediately after;

B) For time: 9-12-6-12-3-12 hang power clean / toes to bar (155/110) 6min cap

C) CF Metcon

D) 6min AMRAP, 3 muscle ups, 30 double unders

Skill: Back Squat

Take 20-25 min to find 5 RM (warm up is included in the 20-25 min)

WOD:

For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24/20)
10 Power Snatches (135/85 lbs)
20 Box Jump-Overs (24/20)