In Teams of 2

EMOM for 20 minutes

3 power cleans

3 front squats

3 S2O

RX+ 205#/145#

RX 185#/125#

Scaling options:

by weight

by skill -- 5 DB HPC, FS, S2O

A) CF Metcon

B) 800m run (easy 400 jog, then hard 400 finish)

Strength/Skill:

Clean + 2 Push Jerks

E2MOM 14 minutes

Set 1-3 @70%

Set 4-5 @75%

Set 6-7 @80%

*Percentage based on 1RM C&J

*Newbies keep it light, work on technique

WOD:

A) 1 RM clean and jerk

B) CF Metcon

C) 3rds for time; 4 alt single leg box jumps (20/24), 8 alt pistols

Strength/Skill:

EMOM 15 minutes

Min 1: 3 Muscle Ups

Min 2: 5 strict HSPU

Min 3: 30 second L-Sit hold

WOD:

4 RFT

10 T2B

20 Wall balls 20/14

Time cap: 10 minutes

Strength/Skill:

Power Snatch + Snatch

E2MOM 14 minutes

Set 1-3 @70%

Set 4-5 @75%

Set 6-7 @80%

* Percentage based off of Snatch 1 rm

*Newbies keep it light, work on technique

Strength/Skill:

E2MOM 10 minutes

200m Sprint

WOD:

3 RFT

20 C2B pull-ups

40 KB swings 53/35

Time cap: 15 minutes

Score:

-Slowest sprint time

-WOD time

A) Snatch; 2 @ 80% 10min E2MOM (Touch and go not allowed)

B) CF Metcon

C) For time: Length of turf HS walk, 30 sec plank penalty for every drop, 3min max penalty.

A) Back Squat; find a 5RM

B) CF Metcon

C) 5rft; 20 sit ups, 25m sprint