Strength: 1rm Hang Power Clean 15 min (the HPC is at or slightly above the knee)

Metcon: 5 RFT

5 cleans 135/95 (RX+ 155/105)

10 FR lunges in place (same weight)

15 Barbell rollouts

20 min time cap

A) 1 Complex; Clean, Hang Clean, Jerk. (find heaviest of the day)

B) CF Metcon

C) 3 sets max reps shoulder to overhead (155/105)

Warm Up: 3 rounds of 200m row, 10 burpees, 10 jumping jacks, 10 DB thrusters

Skill:
10 minute EMOM
Strict Press x3


WOD:
8 Wall Balls
8 Box Jumps
8 minute AMRAP

A) Complex; Snatch, Hang Snatch, OHS x 3 for 4 sets. (do the complex 3x each set recommended weight is 2 sets @ 70%, 2 sets @ 75% of 1rm snatch)

B) CF Metcon

C) Strict pull up ladder (1,2,3,etc) 4 sets, with 2min rest between. Goal is 50 reps

Strength: Strict Press

3 sets of 3 @ 80% of 3rm (if no 3 rm, find a 3rm)

Metcon: 10, 9, 8, 7, 6…1

Deficit HSPU* 3 in/ 2 in

Ring Dips**

*sub abmat HSPU, no abmat HSPU, off the box or pike

Strength: Front Squat

5 sets of 3 @ 80-85% of 3RM (if no 3rm, find a 3rm)

Metcon: 2 RFT

200 M run

100 single unders*

25 Russian swings 70/53

100 single unders

25 Hollow Rocks

A) Back Squat; 7RM. Start @ around 75%, take 2 or 3 attempts to find a 7RM.

B) CF Metcon

C) Romanian Deadlift; 3 sets of 10 (if you have straps, it will help your grip to use them on these)

WOD:

Partner WOD

100 MedBall Ground to Over the Shoulder @ 35-50#/20-30# (black heavy balls for RX)

80 Back Extensions

60 Alternating Forward Lunges

40 Burpees

20 DB Push Press AHAP

Skill: Back Squat 2.2.2.2

Warm up light, first set of 2 should already be relatively heavy ~70% of 1RM

WOD:

5-4-3-2-1 Ring Muscle Ups

10-15-20-25-30 Wall Balls 20#/14#

For Time

A) 1RM Clean

B) CF Metcon

C) Seated box jump (30/24); 3 sets of 5, hold a weight to add difficulty. Start seated with legs at a 90 degree angle, aggressively drive up and jump onto the box in one motion.)