Deadlift – starting with 60%, work up to new 3rm. No more than six sets, min 2 mins rest between sets.

Then

10 alt front rack lunges 155/105

20 KB swings (70/53)

30 toes to bar

40 deadlifts

A) Clean complex; 5 sets of (high pull, hang clean, clean) @ 70% of 1rm

B) CF Metcon

C) 3rnft; 7 pistols right, 2 Turkish get up right (55/35), 7 pistols left, 2 TGU left

A) Front Squat; 4 sets of 2 @ 80% + 5#

B) CF Metcon

C) 4rnft; 2 rope climbs, 20’ hs walk

Skill – Strict press. Beginning with 60% of 1rm, establish new 1rm

60% x 5

70% x 3

80% x 1

90% x 1

100% x 1

100%+ x 1

In 4 minutes:

A) Complex; press, push press, jerk (any). 12min e2mom. Start @ 70%, add 5# per round

B) CF Metcon

C) Max reps in 6min (muscle up +1 dip). Scale to: 4min strict pull ups, 2min strict dips

25 min. partner WOD, both working at the same time to each complete all reps (each athlete does the run, 10 dips, etc.). Teams come to coach who will roll the dice for them. Number corresponds to movement.

1 – 200m run

A) CF Metcon

B) 200 double unders

Skill: Superset of bench and pull-ups

Max reps at 65% of 1rm

Max reps at 60%

Max reps at 55%

Between bench sets, max weighted pull-ups

Then

Increasing pull-up ladder

Skill – Front squat, 12 min E2MOM 3 @80% of 1rm

Then

21-15-9:

Front squats 135/95

Burpee over bar

Then

50 evil wheels for time

Post: Weight and time for metcon and evil wheels

A) 1RM clean and jerk, then 2 sets of 2 at 25# down.

B) CF Metcon

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