Warm Up: 400 m run then 2 rounds of 10 renegade rows, 10 box jumps 

PVC work with the coach

Skill Focus:
E2MOM 12 Minutes
Push press
3@80%

WOD:
4 RFT
40 Double unders

A) 3-Position Clean (floor, below knee, above knee) 1x 65%, 1x 70%, 4x 75% (5% up

from last week)

B) CF Metcon

C) 5min row for max meters

Warm Up: 200 m run, 3x: 5 Sotts press and 5 dislocates 

Skill Focus:
EMOM 10 minutes
Max distance unbroken handstand walk
Scaling options
1) Max effort freestanding handstand hold (No walk)

Warm up: 10 jumping jacks => 5 vertical jumps => 5 broad jumps => speed ladder => 3 burpees => 25-meter high-knee skip => 25-meter high knees

Skill: hang power cleans- dip, shrug, drop, stand- PVC or body bar only

A) 3-Position Snatch (floor, below knee, above knee) – 1x @ 65%, 1x @70%, 4x @75%

(5% up from last week)

B) CF Metcon

C) 3rnft: 20’ hs walk, 15 ttb (not for time, but try to go unbroken)