Warm Up:  400 m plate run 25#/15#; 2 x 10 oh walking lunges, 5 reverse balls tosses, 5 close grip ball push ups, 20 mtn clmbrs


In teams of 3, one partner works at a time

WOD:
4, 8 minute AMRAPs

A) CF Metcon

B) Muscle up work. 3 x max effort unbroken sets. If you can’t do them yet,

work on the transition, and accumulate 30 ring dips.

Warm Up:  400 m run/row, 10 pvc pass thrus 1 rd Cindy (5 pull ups, 10 push ups, 15 squats), 3 hs kick ups w/ hold


Skill Focus:  Kipping Swing & Efficiency

A) 10min E2MOM; Back Squat x 3 @ 87.5% (5sets of 3)

B) CF Metcon

C) Accumulate 30 strict pull ups in sets of 1-3

Warm up:  2 rds 250 m row, 5 push ups, 10 pvc good mornings


Skill:  Push Press + Push Jerk
Warm up and review of movements


E2MOM 18 minutes
Push press + Jerk

REST:  it's value cannot be stressed enough

Warm Up:  500 m row; 3 x 10 push ups, air squats, ring rows


Skill Focus:  Back Squat
Warm up and build to 85% of your 1 RM

E2MOM 12 minutes
2 back squat @85%

WOD:
3 RFT

Warm-Up: Zigzag bear crawl, 5 super-slow squats, 5 hollow rocks, 5 supermen, 10 jumping jacks, 25-yd high-knee skip, 25-yd side shuffle

Skill: Hang power clean – dip-shrug-drop-stand

WOD: 

*Start early on this one*

A) Press 3x5 @ 90% of 5rm

B) Jerk, take 5 sets to build up to your heaviest 1rm Jerk for today (not a pr day, but get heavy as time permits)

C) CF Metcon

Warm Up:  400 m group Indian run; 2 rds 30 s hs hold, 10 air squats, 10 push ups


Skill Focus:  Bench Press
A few warm up sets and. . .

E2MOM 16 minutes
Close grip bench press
Set 1: 5@60%