A) CF Metcon

B) 1k row, under 4:10 pace.

Warm up, then set up groups and racks. Take a few minutes to warm up for each movement. Set a running clock.

WOD:

10 min to establish 1 rm Back Squat

10 min to establish 1 rm Power Clean

10 min to establish 1 rm Strict Press

A) CF Metcon

B) 150 sit ups for time

Strength: Rope Climbs

15 min to work on your rope climb “GOAT”

If you have rope climbs, work on weighted, L-sit, seated, legless and quick descents

Metcon:

6 Rounds:

Minute 1 – Max Calorie Row*

Warm Up: 3 rounds of walking plank, front roll, 10 sit-ups, 10 burpees

Skill: Tabata of Plank Holds on Elbows

WOD:
4 minute AMRAP:
10 KB Swings
10 Box Jumps
10 Burpees

2 minute Rest

2 minute AMRAP:

Strength: Power Snatch+Hang Power Snatch complex

E90secOM for 9 min (6 sets)

Starting at 75% and building up to no more than 85% of 1rm POWER snatch

Metcon:

4 RFT

13 Power Snatch 75/55

9 Ring Dips*

A) Snatch position work, (same as last week add 5# to everything); High hang (vertical chest, power position) 3 singles @ 65%, 3 singles Mid hang (above knee) @ 75%, 3 singles full snatch @85%

B) CF Metcon

C) 200m uneven farmers carry (70/53) / (53 / 35)

Strength: Bench Press 3.3.3.3.3

In 15-20 min

Make sure to rest between sets.

Metcon:

5 Rounds of 3:00 On/1:00 Off:

200 Meter Run

10 Wallballs

Max Reps Box Jumps (24/20) in time remaining.

Warm Up: 3 rounds of 200m row, 10 ring rows, 10 push ups, 10 squats

Skill:
Rope Climbs


WOD:
1 Rope Climb or 4 Up/Downs or 8 Ring Rows
10 DB Push Press
15 Sit Ups

GAME!!