A) CF SWOD

B) CF Metcon

C) 3 sets of 3 Clean high pulls @ 100% of 1rm power clean (everything but the turn over, control to the floor except last rep)

With a partner-20 min AMRAP

10 135/95 G2O

31 Bar Over Burpees

20 Russian Twists 45/25

15 Wall Walks (no pushup)

Score: Rounds plus reps

Class Finisher options:

3 min of triple under practice

A) CF Metcon

B) 1k row, under 4:30 pace.

Skill: Find a spot and warm up

Metcon: Manion

7 RFT

400 m run

29 back squats 135#/95#

45 min time cap

Score: Time (plus missed reps in seconds)

A) CF Metcon

B) HS Walking; accumulate 50yds (down and back on turf)

Strength: 15 min to find 2 rm Power Clean

Metcon: 21-15-9 for time

Manmakers AHAP (no jump)

Renegade Rows (no pushup)

Sit Ups

*25 m farmer carry at the beginning of each round

Rest 3 min then

Warm Up: 3 rounds of 50m bear crawl, 10 goblet squats, 10 db presses, 10 box jumps

Skill: Review WOD


WOD:
10 Pumpkin Deadlifts
10 Pumpkin Squats
10 Pumpkin Chest to Overhead
100m Pumpkin Roll
3 Rounds

Strength: 2 Push Jerk + 1 Split Jerk

E90secMOM 9 minutes total

Start at 65-70% of 1rm Push Jerk and build over the EMOM to a heavy complex.

Metcon: 12 min AMRAP

2 Muscle ups Bar/Ring*