Warm up:  1 Handstand hold as long as possible, Skip 15m, 15m Roving plank, 15m backwards Skip

Skill work:  Kettlebell swings- focus on perfect form and Russian

WOD:

7 min amrap
7 Push ups

Skill: Rowing - Teams of 3 – 5: Max meters in 10 mins rowing, every athlete gets 20 pulls, then switches out.

WOD:

Buy in: 50 mountain climbers (foot outside the hands not knee to chest)

Then

20 MB sit-ups

A) CF Metcon

B) Chest to bar pull ups; work on efficiency, and cycling. As many sets of 5 you can take for the day.

Skill: Bench – starting with 65% of 1RM, build to new 3RM

WOD:

14 min Partner AMRAP, 1 working, 1 resting – partner 1 goes through entire round while partner 2 rests:

100m run

15 box jumps

10 thrusters 95/65

A) Back Squat; 7rm

B) CF Metcon

C) 10min HS work, max hold freestanding, and max distance HS walk.

Skill: OHS – 8 min EMOM, 3 reps every min on the min @75% of 1RM

WOD: 3 x 3 snatch grip DL @ 75 – 80% of 1rm snatch

(This is meant to be a cool down – just want to work on the movement)

Then

Warm up:  Med Ball Drills- 10 cleans, 10 slams, 10 should press, 10 backwards toss

Skill work:  False grip progressions/skin the cat

WOD:

10-9-8-7-6-5-4-3-2-1
Tuck jumps
Push ups
then

A) Snatch; 3x1 @ 85%, 3x1 @90%, 3x1 @ 85%

B) CF Metcon

C) 3RFT; 3 rope climbs, 10 HSPU

25 min AMRAP. One die will be used. Like card game but with dice.

Exercises and reps are:

1 – 200m run

2 – Three Rope climbs (sub six ring rows)

3 – Bear Crawl (down and back)

4 – 10 KB swings 70-53

Warm up: Simon Says

Skill: review all movements in wod

WOD:
5 wall walks
200 m run
10 plank shoulder taps
200m run
15 get-ups
200m run
20 toes to bar or v ups
200m run