Warm Up: Tabata 4 rounds of Air squats, Burpees, Monkey hangs, Kettlebell deadlifts

Skill: Front Squats 3 x 3 from the ground after reviewing the power clean

WOD:
10 min EMOM of
5 box jumps

Skill

Power cleans

2.2.2.2.2 (this means to add weight, so go up to a heavy double)

WOD

The Chief

5 rounds

3 min AMRAP

3 power cleans 135#/95#

6 hand release push-ups

A) Clean and Jerk, 6 x 1+1 @ 80% (don’t go up)

B) CF Metcon

C) 3rds. 30sec hollow rocks, 30sec arch rocks (opposite of hollow rock, done from a tight arch position)

Skill

10 minute EMOM

Muscle-Up Stations

From beginner to experienced

Station #1:

4 negative pull-ups

Station #2:

Kipping - only if you have strict pull-ups

Superman to hollow

Strength

25 minutes to establish a 1RM back squat

WOD

12 OH Lunges w/ Plate 45#/25# (total)

12 Russian Twists 45#/25# (total)

12 Box Jumps 24”/20”

8 min AMRAP

A) Snatch, 6 x 75-80% (don’t go up any more than that)

B) CF Metcon

Warm Up: 1 round of 10 air squats, 15 push press, 20 mountain climbers, 25 sit-ups, 20 mountain climbers, 15 push press, 10 air squats

Skill: practice rowing for calories: focus on strong pulls

WOD:

A) 1RM BS, FS or OHS, your choice

B) CF Metcon

C) 3RNFT; 10 pull ups (strict), 10 HSPU (strict)

In teams of 3. . .


3 RFT

200m car push

100 air squats

100 push-ups

200m car push

*two teammates push while one steers, teams may switch driver and pushers at any time

A) CF Metcon

B) For time, rest as needed: 400m run x 1, 800m run x 1, 400m run x 1