Strength: Bench Press

3 x 3 @90% of your 3RM

Rest 3 min

Then: 1 x max reps @70% of 3 rm

Metcon: EMOM for 15 min (stagger if needed)

Min 1: 1 legless rope climb (sub regular, 3 rope up downs or 10 ring rows)

Warm Up: 3 rounds of 100m sprint, 30 second plank, 10 squats, 10 walking toe touches

Skill: Review Deadlift


WOD:
12-9-6-3
Deadlifts
Burpees

2 Rounds

GAME!!

Strength: Deadlift

14 min E2MOM 2 reps @ 78-80% (if you did last week’s DL add 5-10 lbs onto the heaviest) Do

not go above recommended weight

Metcon: 12-9-6-3 For time

A) Clean and jerk, 2 sets of 2 @ 80%, 2 sets of 2 @ 85%

B) CF Metcon

C) 3rnft 5 archer rocks, 10 hollow rocks, 15 push ups, 20 sit ups

Strength: Strict Press+ 2 Push Press

Take 10 min to find heaviest complex

Rest 2 min

Then max S20 @ final weight

Metcon: For score

6 min

10 Box Jumps 30/24

30 DU

Rest 2 min

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.)