A) CF S-WOD

B) CF Metcon

C) 21-15-9 Hollow rocks, push ups, squats

A) Strength: Bench press; 3 sets of 8 @ 55% as fast as possible

B) Accessory: 3 sets max dips, weighted if capable of more than 10

C) Metcon:

5 clapping push ups

9 supine ring rows

18 wall balls (20/14)

A) Strength: Deadlift, build to a heavy double (20min)

B) Metcon:

7 deadlift 225/155

7 lateral burpees over the bar

7rds for time then...

C) 49 V-ups for time

15min cap for b, and c combined

A) Clean, build to a heavy double

B) CF Metcon

C) Amanda, 9-7-5 Muscle up / Full Snatch

A) Strength: Press

3 strict press, 3 push press. Take 15 min to build to your heaviest complex

B) Metcon:

4 hang power clean and jerk (155/105)

6 pull ups

8min AMRAP

Warm Up: 3 rounds of 200m run, 20 jumping jacks, 10 reverse medicine balls, 5 inch worms

Skill: DB Snatches


WOD:

21 DB Snatches (alternating hands)
30 Lateral Hops Over DB
15 DB Snatches (alternating hands)

A) Complex; 2 push press, 2 push jerks, find heaviest for the day.

B) CF Metcon

C) Spend about 10min on freestanding hand stand practice / free standing HSPU practice / hand stand walking