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

Skill: 10 min

Rope Climb

Metcon:

“Double Down”

AMRAP 20

1 rope climb

2 pull ups

4 push ups

8 KBS (53/35)

16 air squats

32 dubs

ADV: C2B / HSPU / (70/53) goblet squats

Lv1( (1/2 rope climb) banded pull ups (1/2 dubs)

Lv2( Ground2Stand /ring rows / knee push ups / x 2 singles

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