WOD: 25 min AMRAP

400 m run

30 Russian Twists

20 Burpees

10 Jumping Lunges

5 Ground to Overhead 95/65

Score: Rounds plus reps

A) Team Practice for WOD Jamz, or:

B) CF Metcon / work on a weakness

Skill: 20 min to work on Gymnastics (pick two-spend 10 min on each)

-MU (Bar/Ring) work on the weaker one. If neither are weak, work on

getting max multiples

-HS (holds, walks, shoulder taps, HSPU-freestanding and on wall…)

A) CF S-Wod, focusing on Muscle ups and HS walking

B) CF Metcon

C) Back Squat; 1 rep @ 90% +7#, then 2 sets of 5 @ 83%

Warm Up: 5 mins of freeze tag

Skill: Hang Power Snatch

WOD:


Alternating Tabata of:

Goblet Squats

Hang Power Snatch


GAME!!

Skill: 3 rounds of: NFT but 15 min time cap

Each round consists of

3 regular push up

3 wide pu

3 regular

3 staggered pu (left forward/right back)

3 regular

Skill: 1 RM Push Press

WOD:

15 min time cap

21Thrusters 95/65

50 DU

15 Thrusters

40 DU

9 Thrusters

30 DU

6 Thrusters

20 DU

3 Thrusters

A) 1RM OHS from rack, then 2 sets of 2 @ 80%

B) CF Metcon

C) 5min AMRAP; 30sec nose to wall HS hold, 10 box jumps

Skill: 3 deadlifts E2MOM 10 min (percentages off of your 3RM)

Set 1: 60-65%

Set 2: 70-75%

Set 3: 80-85%

Set 4: 90-95%

Set 5: 100-100+%

WOD:

8 min AMRAP