Warm Up: Crab walk to each station, Station 1-10 jumping jacks, Station 2- 10 lunges, Station 3- 3 wall walk up, station 4- 10  good mornings w/PVC

Skill: ring work- practice ring holds, dips, ring rows

WOD:

Warm Up: 250 m row, 3x: 5 burpees, 10 sec wall squat hold, 5 pass thrus

Skill Focus: Push Press
Warm up and take 12-15 min to find. . .

Push Press 1 RM

EMOM for 16 mins
½ Gasser

A) Strict Press; find your 5rm

B) Crossfit Metcon

C) 3rnft; 10-12 ttb, 10-12 alt pistols

Warm Up: 400 m run, then 2x: 5 KB SDHP, 10 KB swings, 15 banded pull aparts

Skill Focus:
Power Clean 1RM
Take 15-20 min to build to a 1rm power clean

WOD:
5, 3 min amraps w/ 1 min btwn

A) 3-Position Clean (floor, below knee, above knee) 1x 60%, 1x 65%, 4x 70%

B) CF Metcon

C) 3rnft; max effort L-sit on dip bar, or parallettes; 10 walking lunges (front

rack) (115/75)

Warm Up:  400 m run/row, 2x 5 inchworms, 5 spidermans


Skill Focus: Box Jump
Take 15-20 mins to find your 1RM Box jump

Partner up and perform @ a 1:1 amrap style

3 squats 225/155

Warm Up: 10 jumping jacks , 10 lunges, 10 squat, 15yd log forward roll, 2 broad jumps, 50-yard run

Skill: front squats

WOD:

8 min AMRAP of:
9 DB front squats
9 box jumps
9 DB push press

A) 3-Position Snatch (floor, below knee, above knee) – 1x @ 60%, 1x @65%, 4x @70%

B) CF Metcon

C) Strict pull up ladder; 2 rep then drop, 4 reps then drop, 6 drop, 8 etc.. see if you can accumulate more reps than last week with this loading.