A) CF S-WOD, or RX+ option: 10min EMOM; 2 Power cleans (155/105), 2 MU (bar or ring)

B) CF Metcon

C) 5RFT; 5 burpee+ (burpee with 3 push ups), 50m sprint (down back on turf)

Skill:

5x2 clean and jerks (squat clean, jerk any way, reset between reps/not touch and go) @85-88% of 1RM C&J

8 mins to warm up to working weight

18 min to finish 5x2

WOD:

10 min EMOM

Teams of 3

Buy-In: team 400m run OR 1 minute plank hold all together (up on hands) if raining

120 Goblet Squats AHAP (sub air squats)

120 Butterfly Sit-Ups

120 Burpees

Skill: Tabata of free-standing handstand hold

**Note: I don’t expect anyone to complete all the rounds RX whatsoever; 2 on, 1 off is ideal if someone is super good at free-standing

A) Clean and Jerk; build up to 1 @ 90%, then 2 sets of 2 @ 20lbs down. (no touch and go)

B) CF Metcon

C) 50m HS Walk (6min time cap)

A) CF Metcon

B) 50 TTB, 50 push ups for time. (break up anyway you like)

Skill:

Back Squat 3.3.3.3.3

start at a low % and build to a heavy 3

2 minutes to find partners/racks/set-up/light warm ups

20 minutes to build with 2.5-3 minutes rest between heavy sets

WOD:

Skill:

10 min EMOM

2 Muscle Ups (rx) – bar or ring

Sub 4 C2B/Pull Ups (mod for pull ups is negatives or low rogue bar with a box) + 2 Dips

WOD:

20 Hollow rocks

A) 10min AMRAP; 1 muscle up, 3 strict hspu, 20’ HS walk

B) CF Metcon

C) Front Squat; 4 sets of 2 @80% plus 5#

Warm Up: 200m run; 3 rounds: 10 pvc pass through, 10 pvc windmills, 5 burpees, 3 wall walk ups

Skill: Strict Press 5x2


WOD:
10 minute AMRAP
6 rope up and downs
8 box jumps
10 DB push presses

GAME!!