Rest!

Skill: Snatch complex E2MOM, 12 mins: snatch grip deadlift, hang power snatch, hang snatch @ 80% of 1rm Snatch

WOD:

10-9-8… 1

Hang power snatch 95/65

Chest to Bar pull-ups

Post weight used and time

Warm-Up:  Handstand walk or bear crawl, 5 inchworm push-ups, 5 one-legged forward-backward hops, each leg, 10 squats, 50-meter high knees, 50-meter pocket kickers

A) Snatch; 3 position Snatch (full, low hang, high hang). Find your heaviest complex for the day. Note: this goes easiest to hardest, so you will need to be fast today.

B) CF Metcon

C) 100 push ups for time

Skill: For those who have them: 20-30 MUs. Not for time. Good reps.

All others: Kipping, HS holds, walks, anything gymnastics-based. Divide into groups, based on abilities,

A) 7min AMRAP; 3 muscle ups, 200m run.

B) 7min AMRAP; 20’ HS Walk, 100m run

C) CF Metcon

D) Strict HSPU; 4 x 5-10. If you can do more than 10, do them from a 2” deficit.

Skill: Deadlift – Beginning at 65%, 5 x 3 working up to new 3RM

Partner WOD:

Four rounds each, 1:1, for time

20 wall balls 20/14

10 ball slams

Warm-Up: 200-meter run, 10 perfect squats, 10 push-ups

Focus:  Kettlebell swings – focus on maintaining a flat back throughout movement

WOD:

– 8:00 AMRAP
10 dumbbell push presses

A) Back Squat 3RM

B) CF Metcon

C) 5rds; 30sec hold at top of pull up, 15 Hollow Rocks every time you get down

Warm up: freeze tag

Skill: review wod movements

Wod:

In teams of 3, one athlete at a time complete:

900m run- each athlete runs 200m

75yd plate push- each athlete does 1 length of the turf

50 Box jumps