Metcon: 25 min 3:30min of work1:30 min restx 5 10alt DB sn.12 BBJO14 hang sn. (light)16 O.H.SRemaining time max cal AB*score is lowest round of cals on AB

Overload: 15/20 min Week 1 makeuporFront Rack Step upsbelow knee height5 x 10 building Metcon: cap 20 min Ca$h in 100 dubs5 RFT8 s.arm devil press(AHAP)12 s.arm DB thrusters16 box jumps then ca$h out100 dubs

Skill: 15 min 15 min to find heavyClean & push jerk Strength: EMOM 65 c&J @ 50% Rest 2 min EMOM 93 c&j @ 70% Class Ca$h Out:Tabata AB

Overload: 15 min week 1w.u 5 @ 35%w.u 5 @ 50%8@ 60%8@60%8@60% Metcon: 10.9.8 etc1.2.3 etc.Thrusters (mod)Lateral burpees

Skill: 10 minwarmup the snand hang sq. Sn Strenght:EMOM 141 sn + 1 hang sq. sn*add weight every other round. (6 weight jumps) EOMOM 12min 1) 15 wall ballsmin 2) 1 sn

Strength: 30 min 1RM make upfront or back squat TNG Tempo deadlifts5 x 5 building(3s up/3s down) Metcon: AMRAP 77 KB deadlifts (AHAP)21 Russian Swings7 burpees

Skill: 10 min Controlling your dubsFind max unbroken setif its 50 great !if its 5 great! Metcon: cap 25 min 4RFT-30/24 cal AB-8 single arm alt. DB devil press (AHAP)-60 dubs / 120 singles

Strength: 30 min 1 RMfront or back squat optional approach:10 @ empty bar8@ light (40-50%)6@ mod (50-60%)3@ heavier (60-70%)3@ heavier + (80%)1-2@ very heavy (90%)1@very heavy + (95%) Metcon: AMRAP 7Burpees asc by 1air squats asc by 2russian swings( AHAP) asc by 3

Strength: 20 min push press5 x 5building Metcon: cap 20 min Ca$h in30/24 cal ABthen 4RDS8 thrusters (heavy)16 Deadlifts32 sit ups

Strength: 8 in Tabata x 2coaches choice Skill: 5/10 min Row form and technique Metcon: cap 20 min*1000 m row10 push ups10 box jumps*750 m row15 push ups15 box jumps*500 m row20 push ups20 box jumps*250 m row25 push ups25 box jumps

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