Teams of two 1:1

6 min:

100 m Uneven Farmer Carry

2 min rest/transition

6 min:

10 tire flips

10 tire in and out burpees

2 min rest/transition

6 min:

25 yard crab walk

A) E2MOM 12min Clean + Hang Clean @ 77 – 80%

B) CF Metcon

C) 3RNFT; 5 dragon flags (max hold ea attempt, or just the negative if you

can’t hold at all), 15 perfect hollow rocks.

Warm up: 300 m row/200 m run; 2 x 10 w/ band disl9ocates, pull aparts, face pulls; 5 swings, 5 dyn push ups, 5 db sh press


Skill: Bench Press
Warm up and build to a  . . .

Bench Press 5RM

Warm up:  400 m run/row; 2x 10 wall balls, 10 ball slams, 5 inchworms

Skill:  Thruster
Warm up as a group and. . .

. . . 12-15 min to find 1 RM thruster
Advanced- 1 RM cluster

WOD:

Warm up: 400 m run (2x: 5 strict pull ups/ring rows, 10 good mornings, 10 squats, 5 one arm swings (each arm))

Skill: Deadlift 6x3- work up to 50-55% of 3 RM for the first set

Set 1: 50-55%

Set 2: 60-65%

Warm-Up: 20 sec Bar hang, bear crawl, 5 one-legged side-to-side hops, each leg, 5 lunges, 25-meter high-knee skip, 25-meter pocket kickers

Skill/Focus: perfect squat and pull ups

WOD:

7:00 min AMRAP

Warm up: 400 m row/run; 5. 10. 15 pull ups, push ups, squats


Skill: Spend 20 minutes working on your gymnastics “goat” (your weakness)

Some options:

Warm up: 400 m run, 2x: 10 pause squats, 10 hand release pushups

Skill: Bergeron Clean Complex

5 rounds of:

High Hang Clean, Above Knee Clean, Clean, Push Press, HHC, AKC, C, Push Jerk,

Warm-Up:  10 jumping jacks, 5 squats, 3 broad jumps, 2 forward rolls, crab walk around cones

Skill Focus:  Lunge
– focus on chest up

WOD :

8:00 min AMRAP
w/one-arm dumbbell
3 hang power cleans

A)  CF Metcon

C)  Muscle up work.  Accumulate 15 strict muscle ups.  If you can't do them strict yet, work on the transition and accumulate 30 ring dips