A) CF S WOD

B) CF Metcon

C) Take 10 min to work on cycling pistols quickly. Do not grab your foot, or use any other balancing object, work on dropping and standing on one leg quickly.

A) Tabata 4min: Hand stand hold, or HS walking, or overhead plate hold

B) Oly: 1RM Power Snatch, take 20 min to find your heaviest snatch for the day.

C) Metcon: 12min AMRAP; 5 power snatch (115/80), 10 OHS, 200m run

REST DAY

A) Strength: 20min cap: Strict chin up ladder; same as before, 1 drop, 2 drop, 3 drop, 4 etc until you fail, rest 3 min and go again, 4 total rounds

B) Metcon: 10min AMRAP; 3 rope climbs, 5 hspu, 10 burpees

A) CF S WOD

B) CF Metcon

C) Take about 10 minutes to build to a heavy 3 tap n go Power Snatch

A) Oly: Clean – complex; 2 hang cleans (squat cleans, no dropping for rep to count) Take 20

min to find your heaviest double for the day.

B) Metcon: 5 rounds for time: 10 box jumps (24/20), 15 russian swings (70/53), 30 double unders

Warm-Up: Bear crawl, forward roll down mat, bear crawl to end of turf, 10 squats, 10 inchworm, 10 mountain climbers, skip back to start

Skill: Kettlebell swing – focus on maintaining neutral spine throughout movement

A) CF S WOD – add Jerk to second rep

B) CF Metcon

A) Strength: 7rm Push Press

B) Metcon: 24min E12MOM (2rds);

12 Thrusters (100/70), 12 pull ups, 12 thrusters, 12 pull ups, 20sdhp (100/70)

Score: 7rm, slowest round time