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

A) CF Metcon

B) 3rnft; max distance HS Walk, max time hollow hold, max time superman hold

Skill: Snatch Complex – 5 x Power snatch, hang power snatch, hang snatch (with squat) , building with each set.

Then

12 min EMOM

2-3 MU or attempts* (sub 3 C2B and 3 dips TOTAL – not for each MU - or 3 pull-ups and 3 dips)

A) Complex; Snatch, Hang Snatch (with 2 second pause at low hang (above knee position on hang snatch only)

B) CF Metcon

C) 3rnft; 10 RDL, 12 Walking lunge (back rack) (155/115)

Warm up:  400 m run; dynamic running drills

1 mile run for time

10 mins rest

WOD:

Burpee box jump over EMOM till last person standing:

Min 1 – 1 BBJU 24/20

Min 2 – 2 BBJU

REST DAY

Warm up:  400 m row/run; 2 x 5 front squats, 5 db press, 5 pole squats

Skill/focus:  Front Squat
Warm up to 60%

Front Squat

3 sets of 6-8 reps at 30X1 tempo starting at 60% of 1RM.

Warm Up: forward roll down the mats, 10 mountain climbers, log rolls to the next cone, 10 shoulder taps in a plank

Skill/focus:   Front Squats

WOD:  Mini Beach

10min AMRAP
10 squats
10 push ups