Warm up:  400 m run; 2 rds 20 pvc good mornings, 10 sit ups, 10 band pull aparts


Skill: Rack Pull & Starr Shrugs
Review movements and warm up

Rack pull 5RM (just below the knee)

A)    3 Position Clean (floor, low hang, high hang) build to heaviest complex for the day.

B)    CF Metcon, or alternate;

4 bar mu

8 ttb

12 alt pistols

100m run

AMRAP in 9min

WOD: 

1:1. Everything can be split except the squats. Each partner must do 10.

30 wall balls 20#/14

30 SDHP 75#/55# or KB 70/53

30 box jumps 20''

30 push press 75#/55#

30 calories on the rower

A)      CF Metcon

B)      Strict pull up ladder; 1 rep then drop, 2 reps then drop, 3 drop, 4 etc, try to beat last weeks score.

C)      Stretch, foam roll, bath, massage etc

WOD:

In teams of 2 with only 1 person working at a time. . .

100 du’s
80 thrusters 65#/45#
60 tire flips
40 push ups
200 m run/buddy carry on second round

2 RFT

Post time for score

Warm up: follow the leader running snake


Skill: Double Dutch jump rope

Wod: 1:1 with a partner


50 tuck jumps
40 DB thrusters
30 tire flips
20 push ups
50 yard wheelbarrow

Warm Up:  Row 300/run 200; foam roll/lax 2 min; 6 iron crosses, 6 scorpions, 6 child's pose to cobra; 2x 10 db rdl, 10 db bo rows, 10 ball slams


Skill Focus:  Deadlift
Deadlift 3 RM
1 x max reps @75% of your 3rm

Warm Up:  400 m run, 2x 3 chin ups, 10 db strict press, 10 squat, 30 s barbell ankle mobility


Skill Focus:
Front Squat 5 RM

WOD:
5 push press @90% of your Press 5RM (from 8/18)
3 chin ups*

Warm Up:  3x 10 pause jump squats, 10 pass thrus, 10 push ups


Skill Focus: Rope Climbs
Spend 10-15 mins working on the different progressions; challenge yourself and rest as needed between attempts.

Warm-Up:  Bear crawl to cone, 10 jumping jacks, bear crawl to come, 10 squats, bear crawl to cone, 10 lunges, 25-yd skip, 25-yd high knees

Focus: Deadlift

WOD:
10:00min AMRAP
5 down ups on ropes