Strength

E3MOM 15 minutes

5 front squats @80%

WOD

4 RFT

10 deadlifts @225/155

10 1-arm DB OHS (5 each arm) @55/35

12 minute time cap

Score: squat weight + time

A) Clean and Jerk; 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1 AHAP

B) CF Metcon

C) HS Walking; focus on control, and turning. Spend about 10 to 15min on HS walks. Walk 5 steps, and attempt to turn around and walk 5 steps back.

Teams of 3

3 minute AMRAP dips

Rest 1 minute

3 minute AMRAP strict pull-ups

Rest 1 minute

3 minute AMRAP bench press @bodyweight

Rest 1 minute

3 minute AMRAP plate push @45/25

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups

A) CF Metcon

B) 2k row

A) Open WOD

B) Work on a weakness / Possibly TBD

Strength

E2MOM 12 minutes

3 push jerks @85%

WOD

10 RFT

100m run

1 legless rope climb

Score: push jerk weight + time

Scaling

Skill

2 minute AMRAP muscle ups

1 minute rest

1 minute AMRAP muscle ups

30 second rest

30 second AMRAP muscle ups

WOD

EMOM

1 clean @80%

Warm Up: Tabata of mountain climbers, supermans, sit ups, squats

Skill: Thrusters

WOD:
KB or DB swings
Shoulder press
Burpee Broad Jumps

GAME!!