A) Snatch; 1 @ 80% plus 5# 12min E2MOM (Touch and go not allowed)

B) CF Metcon

C) CF Skill wod (tabata hollow hold, pillar hold, superman hold)

A) Back Squat; 1@ 90%, then 2 sets of 5 @ 78%

B) CF Metcon

C) 3rnft; 5 candlestick to tuck jump with med ball, 5 air squat + box jump (30/24),10 push ups. (air squat + box jump; perform an air squat, return to standing position then box jump),

A) CF Metcon

B) 50 ghd sit ups, not for time

Strength/Skill:

Back Squat

E2MOM 10 minutes

Set 1-75%x3

Set 2-80%x2

Set 3-85%x1

Set 4-90%x1

Set 5-90+%x1

Rest 2 minutes

Max reps @75%

WOD:

Teams of two:

1500m row*/ 1000 m run**

100 Burpees

80 ‘MURICAN swings 53/35

60 Butterfly Sit ups

40 Box Jump Overs

20 thrusters 135/95

40 min time cap

*split between teammates

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