A) Back Squat; 3 sets of 3 @ 85%

B) CF Metcon

C) 3 sets, 20 GHD sit ups, max strict pull ups

Strength/Skill: (18 minutes)

With a partner

2x800m run

WOD: (8 minutes)

3 RFT

12 DB snatches 55/35

12 alternating pistols

12 ring dips

Time cap: 8 minutes

Strength/Skill: (20 minutes)

Bench Press

6@75%

4@80%

5x2@85%

*rest 90s-2min between sets

WOD: (20 minutes)

7 RFT

3 Cleans 225/155

10 Deficit HSPU (4” deficit)

Warm Up: Kids Pick Tabata!
1. Running
2. KB Swings
3. Jumping Jacks
4. Reverse MB Toss


Skill: Deadlift

WOD:

Death by deadlifts and box jumps

A) From the rack, find a 1rm split jerk

B) CF Metcon

C) 6 x 100m sprints, rest is the walk back to the start

A) Complex: Power clean + Power clean + jerk

B) CF Metcon

C) 5min AMRAP; 2 muscle ups (ring), 5 push ups