Semi-Pro WOD:

10 min to find 1 rm Power Clean
10 min to find 3 rm Strict Press
10 min to find 5 rm Back Squat

Rest 5 min (recovery and equipment set up)

The New 357 Magnum:

14-minute AMRAP:

RX:
7 muscle-ups
50 wall balls 20/14
100 double-unders

Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Masters:

A) CF Metcon

B) 4RNFT; 5 Muscle ups, 10 Wall balls

Practice transitions if cannot do the muscle ups.

A) Open WOD

B) Work on a weakness / Possibly TBD

Strength

E2MOM 10 minutes

3 front squats @85%

WOD

4 RFT

15 kettlebell swings @70/53

200m run

8 minute time cap

Score: squat weight + time

Strength

E2MOM 18 minutes

2 snatches

Round 1-3 @70%

Round 4-6 @75%

Round 7-9 @80%

WOD

Every 30 seconds for 10 minutes

1 snatch @body-weight

Warm Up: 30 Seconds each, 2x through of: Squats, Plank Ups (forearms to hands), burpees, sit ups

Skill: Pistols

Workout:

7 Min AMRAP of:

4 Pistols

8 KB Swings

A) Snatch; 60% x 3, 65% x 3, 70% x 2, 75% x 2, find a heavy single for today (2 or 3 attempts)

B) CF Metcon

C) Accumulate 3min L-Sit hold (pullup bar, dip bars etc), 1 rope climb for every time you break (all penalty reps done after the 3min)

Strength: Tabata L sits (20 seconds on, 10 seconds off-8 sets)

-From hang

- Between boxes

Scaling options: Keep knees raised

WOD: W/partner and 20 min time cap

100 air squats

80 box jumps