Skill: 5 min The Cluster Strength: EMOM 12 Min 1-4) 3 clusters Min 4-8) 2 clusters Min 8-12 ) 1 cluster *add every round *men 5-10lbs total Women 2.5-5 lbs total Metcon: For Time 12 clusters (light) 3 bar facing burpees 40 Dubs / 60 singles 9 clusters (mod) 6 b.f burpees 40 dubs 6…

Skill: 10 min Getting comfortable upside down Skill/Strength: EMOM 8 :20s work / :40s rest Handstand holds/ Weight shifts Or HSPU Metcon: AMRAP 15 10 HSPU / 5 wall walks 15 Box jump overs 24/18 cals AB

Strength: 15-20 min Tempo front squats 3s down: 0 hold: 3s up 5 x 5 Metcon: cap 15 min 6RFT 6 burpee pull ups 12 DB front squats (mod) 6 DB push jerks (left) 6 DB push jerks (right)

Strength: 12 min Accumulate 2 min of hollow hold/rocks 2 min of plank from rings 2 min of KB front rack marches Skill: 5-10 min Proper Row form For efficiency and power Metcon: 3RFT 500/400 m row 30/21 cal AB [rest 2 min] Post Wod Challenge Optional: Max unbroken KBS Pick a weight you could…

Strength: 2o min Build to a heavy set of 6 TNG deadlifts Metcon: AMRAP20 50 dubs / 75 singles 10 deadlifts (mod/heavy) 10 double DB devil press (mod/heavy) 300′ farmer carry (mod)

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

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