Warm Up: 3 rounds of bear crawls, broad jumps, 10 burpees, 10 pass throughs

Skill:
Bench Press
5.5.5.


WOD:
20-15-10-5
Push Ups
1 Plate Push after every round

A) Strict press; 5 sets of 3 @ around 80 – 85% (should feel pretty heavy, but I’m not looking for failure at any point)

B) CF Metcon

Strength: Back Squat (15-20 min)

3*3*3*3*3

Warm up to 65-70% and build to a heavy 3

Metcon: For time

1000 m run (down to bridge, back to start, down to 100 m back to start)

50 wall balls

A) Back Squat; 5 Singles @ 90%, no belt, no oly shoes.

B) CF Metcon

C) 3 x max strict chin ups (25 rep minimum, if you can’t get 25 in 3 sets, keep going until you do, use assistance if needed.)

3 RFT **Everyone drops and does :30 sec plank every 5 min no matter where they are**

200 m run

20 Renegade Rows AHAP

200 m run

20 MB getups AHAP

200 m run

20 Tire flips AHAP

Skill: Partner Run

50 m shuttle sprint (down 25 m, touch down and run back- partner A sprints, then tags partner B

so they can sprint) Partners have 1 min total for the both of them to go, not 1 min each.

A) CF Metcon

B) Deadlift, heaviest single for the day.

Strength: Deadlift: 15 min EM90secOM

2 reps @75-80% of 2 rm

Metcon: 10 min AMRAP

1 power snatch 115/75

1 plate push* 45/35

2 power snatch 115/75

1 plate push

3 power snatch 115/75

A) 10 minute EMOM; 50m shuttle sprint, 3 power cleans @ 155 / 105 (start lying chest down on the ground, at the start of the round pop up, run 25m,touch the ground and sprint back, then do 3 power cleans)

B) CF Metcon

Warm Up: 3 rounds of 100m sprint, 10 squats, 10 lunges, 10 push ups

Skill: Partner Up and Review WOD movements

WOD:
100 ball slams
80 back extensions
60 lunges
40 burpees
20 dumbbell push press