Skill #1: 12 min EMOM

8 Barbell Curls AHAP

30 Seconds of Banded Tricep Pull Downs/30 seconds rest -

30 Seconds of Straight Arm Front Plate Raises 45#/25#/30 seconds rest -

Skill: 8 min EMOM

100M Sprint

WOD:

3 Rope Climbs

30 KB Goblet Lunges total 53#/35#

30 KB Swings 53#/35#

3 RFT

15 minute time cap

Note: Stagger if a big class

A) CF S-WOD

B) CF Metcon / modified as follows, 3 rope climbs, 18 goblet lunge, 20 russian swings @ (70/53)

C) 3RNFT; max HSPU; 15 GHD sit ups

Strength: 20 minutes to find 1RM Front Squat

WOD:

12 min AMRAP

50 DUs

6 Pull Ups

7 Clean and Jerks 135#/95#

Note: DU sub  tuck jumps

Pull Up sub  low rogue bar  ring rows

A) Clean and jerk; 4 sets, 2+1 @ 80% of 1rm C&J (you can drop between cleans, but no “rest”)

B) CF Metcon

C) Build to a heavy 3 Back Squat in 9 minutes (not a 3rm effort).