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

Skill: Review WOD movements

WOD:

15 minute AMRAP
5 deadlifts
13 push ups
9 box jumps

GAME!!

A) Front Squat; 2rm / heavy double (15 min)

B)  “Wade’s Army”

20min time cap

5rds for time

11 DB 1 arm Power Snatch (50/35)

12 DB 1 arm Thruster (50/35)

11 Pull ups with (50/35) DB

A) Either solo, or with a partner (if partnered, alternate complete rounds)

“McGhee”

5 Deadlifts (275 / 185)

13 push ups

9 box jumps (24/20)

30min AMRAP

A) CF Metcon

B) Accumulate 2min hollow hold, 2min HS hold (freestanding if possible), then 1 set of 25 ghd sit ups.

A) 20 min to build to a Power clean heavy double

B) Metcon:

8min AMRAP

6 power cleans (135/95)

7 t2b

Warm Up: 3 rounds of 20 jumping jacks, 10 squats, 10 lunges, 10 cartwheels

Skill: 10 min EMOM
Odd minutes: jump rope
Even minutes: 20 second hang


WOD:
5 rounds
10 ring rows

A) 1RM clean and jerk

B) CF Metcon

C) Not for time; 3 sets of 10 supine ring rows, banded face pulls

https://www.youtube.com/watch?v=IndIttUTNMU

A) Skill: Double unders

Skill Level “got em” 10min EMOM, odd – 40 DU, even – 20sec L-Sit

Skill Level “sort of got em” 10min EMOM, odd – 15DU, even – 20sec L-Sit

Skill Level “don’t got em” 10min double under practice / instruction