A) Strength: Back Squat

3 sets of 5 @ 80% (as fast as possible)

B) Metcon:

15-12-9

Power Snatch (115/85)

Toes to bar

THEN 200 double unders

10 min time cap

A) Snatch complex; Snatch, hang snatch (anywhere above knee). Find heaviest of the day

B) CF Metcon

C) 3 rounds not for time; 12 alt pistols, 24 ghd sit ups

A) Strength: Press

1 strict press, 4 push press. Take 15 min to build to your heaviest complex

B) Metcon: 5rds for max reps

Min 1: Row for calories

Min 2:  Jumping pull ups

Min 3: MB get ups* (20/14)

Warm Up: 3 rounds of 150m row, 10 squats, 10 KB Swings, 10 frankensteins

Skill: 3RM Deadlift


WOD:

8 minute AMRAP
2-4-6-8-10-12-15-etc.
Perfect Push Ups
Perfect Ring Rows

GAME!!

A) Strict press 2RM, then 2x max s20 at same weight (no more than 12 reps per set though)

B) CF Metcon

C) 3 rounds for time: 40’ hs walk, 200m run

A) Strength: Deadlift; 20min to build to your heaviest triple of the day

B) Metcon:

3-6-9-12-15-18-21 etc...

American KB swings (53/35)

Box jump overs (24/20)

12min amrap

Warm Up: 3 rounds of 200m run, 10 frankensteins, 10 squats, 10 box jumps

Skill: 10 minutes every 2 minutes run 200m


WOD:

3 rounds
AMRAP 1 minute push ups
AMRAP 1 minute box jumps
AMRAP 1 minute kettlebell swings

A) Clean; 3 sets of 5 @ 70%, drop and reset between each rep (focus on perfect, explosive reps)

B) CF Metcon

C) Back Squat; build to a heavy double.