Oly: 15 min 3 dl + 1 pwr cl + 1 jerk Metcon: “Kibble-N-Bits” AMRAP 12 30 dubs 25 KBS (light weight) 20 sit ups *starting with and then every 2 min Do 3 c&j @ 60%-70%.

9AM “Deck of Dungeon Cards” Diamonds= thrusters (75/45) Clubs = Box Jumps/Step UPs  Hearts = push ups Spades = Sit ups Aces = 11 reps Face Cards = Roll of 12 sided dice for number of Burpees

Strength: 20 min Front Squat 5 x 5 building Metcon: “Daddy-long-legs” 3RFT 15 wall balls (20/14) 12 cleans(115/85) 9 front squats 6 s.t.o Lv1(14/10) (95/65) Lv2(14/8)(65/45)

Oly: 20 min to find heavy Clean & Jerk Metcon: “Sloppy Sleven” AMRAP 7 Asc. by 1’s 1 C&J @ 75% 1 lateral burpee

Accessory: T.G.U 2 x 2(each) light 2 x 2 moderate 2 x 1 AHAP Single arm waiter walk then farmer carry 4 x each arm AHAP Heavy Strength: 20 min to find 1RM split jerk from rac Optional Post Class: 500 m row sprint – rest 2 min 400 m row – rest 90s 300…

Skill: 15 min Pull up progressions And how to modify Metcon: “Triple Threat” 4RFT 300 m row 20 air squats 10 pull ups

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