A) Tabata Perfect Deadbug hold 4min

B) Strength: Deadlift; 10 @50%, 8 @60%, 6 @70%, 4 @80%, 2 @90%

C)Metcon: 20min E4MOM; 5 Deadlift 275/195 10 Burpees 200m Run Score: rounds completed

A) CF Skill

B) CF Strength

C) CF WOD

D) 3 x 5 Bent over row (lightweight, no bouncing, focused and controlled movement) 10 alt pistols between sets

A) CF Strength

B) CF WOD

C) 3rds not for time, 2 rope climbs, 20ft hs walk

Skill: Strict Press 7 RM

WOD: E6MOM for 18 minutes (3 total rounds); 9-7-5 Thrusters ( 95 / 65 ) / pull ups

Score : 7rm press, and slowest time. Scaling target is under 3min work per round, 3min rest, max intensity throughout.

Warm Up: 2 tabata mash up: kids pick  4 movements
 
Skill: Shoulder press
 
WOD:

With teams of 3-4, process through 5 stations, each station taking 5 minutes

Station 1: Heavy Tire Flip with 2 athletes performing at the same time (Go Heavy!) Score is number of flips.

Skill: Muscle up techniques will be reviewed today for 15 minutes.

If you have muscle ups, do 5 sets of 4 Unbroken for smoothness.

If you don’t have dead hangs/bar dips work on those; if you do but not a MU work on variations on the transitions.

WOD:

For 2015 seconds (33 min 35 seconds) perform with a partner:

Run 400m both partners run

100 mountain climbers (left and right = 1 rep)

75 pushups

50 situps

25 HSPU

50 pull-ups