Teams of 4, score is total number of made “baskets”

A) Deadlift; 1x6@65%, 1x5@75%, 1x4@85%, 1x1@90%

B) CF Metcon

Warm Up: 200 m run/row, 10 leg swings, 10 spiderman lunges, 5 DB row, 5 DB thrusters

Skill Focus:
E2MOM 12 minutes
Back squat
4@80%

WOD:
21-15-9
Row for calories
Wall Balls 20/14

A) Back Squat; 6 x 4 @ 77.5%

B) CF Metcon

C) 5min amrap, 50 du, 15 empty bar thrusters

Warm Up: 2x: 200 m run, 10 lunge w/twist (5 each side), 10 MB shrugs, 10 MB cleans, 10 wall balls 

Skill Focus:
E2MOM 20 minutes
Clean pull + Power clean + clean @60-75%
Build over the course of the 10 sets, 1st set @60%

Rest Day!!

Since you have the morning/afternoon/evening off...why not make something to fuel that WOD tomorrow? Check out these recipes off of PaleOMG and rest up!

Warm Up:  400 m run; 3x 10 ball slams, 10 swings


Skill Focus:  Push Press / Push Jerk
Warm up and. . .

Warm-Up: 4 min tabata running


Focus: Push press – focus on pushing up the sky and holding the sky up. Also practice jump roping

WOD: 

10min AMRAP

**30 sec rest every 2 mins**

A) CF S wod

B) Crossfit Metcon

C) 10min emom of 2-3 muscle ups. If no muscle ups do max effort attempts. If not even close, double reps, and do supine ring rows.

Warm Up: 2 rounds of 1 minute of jump ropes, 10 air squats, 10 ring rows and 10 push ups

Skill Focus:
EMOM 10 minutes
6 Pistols (3 each leg)
Scaling options
1) Dumbbell/kettlebell/bumper-plate weighted pistols