Skill:

1 Attempt Max Wall Balls 20#/14#

Note: no resting at ANY point, once you stop or drop the ball, the attempt is over

Rest 3-5 mins

1 Attempt Max Strict Pull Ups

A) 1) Max Wall ball attempt w/ class 2) max muscle ups in 3 attempts (ring)

B) CF Metcon

C) 3RNFT; max strict chin ups attempt, 12 alternating pistols

Teams of 3 (You, me and the baby make three)

9 rounds of (Full Term!):

40 Thrusters 65#/45# (how baby is made teehee)

40 Butterfly Sit-ups (just like before delivery)

A) CF Metcon

B) Mobilize

A) Snatch x 2 (not touch and go) find heaviest double of the day

B) CF Metcon

C) Build to a heavy single deadlift (doesn’t have to be a 1RM)

Skill: 10 min E2MOM

5 Touch and Go Power Clean @65-70% of 1RM Power Clean

WOD:

20-15-10-5

Russian Twists with a Plate 45#/25# (R + L = 1)

Lunges with a Plate (can hold however you want) (R + L = 1)

Strength: 12 min E90secMOM

2 Push Press + 1 Push Jerk @80% of 1RM Push PRESS

WOD:

12 min AMRAP

12 Box Jumps 24”/20”

10 yard Handstand walk

8 Chest to Bar Pull Ups

A) CF-SWOD

B) CF Metcon

C) Open WOD 13.4 (3,6,9,12 etc) clean and jerk, toes to bar (135/95) 7min AMRAP – Not at a PR pace, just try to move steadily, and minimize rest.