Mobility: 10 min Metcon:  “Piece of Pie” E4MOM20 20 KBS (53/35) 15/12 cal row 10 thrusters (75/45) 5 BBJO Post Wod Mobility: 10 min

Strength: 20 min Deadlift 7-7-5-5-3-3-1-1 Metcon: “Flat Soda” AMRAP 12 15 Deadlifts (185/135) 10 lateral burpees 15 T2B LV1(135/95) kipping knee ups Lv2(115/85) knee raises

Oly SKill: 15 min Drop Snatch 3 x 3 (stay light or empty bar) Snatch Balance 3 x 2 (mod weight) Heaving snatch Balance 4 x 1 (mod to heavy) Oly: 10 min to find heavy squat snatch Metcon: EOMOM 12 Min 1) 2 squat snatch @ 70% Min 2) 20s AB sprint

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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