For time:
10 Power Cleans (70/50)
20 HSPU
30 KB Snatch (24/16)
40 Wall Ball Shots (9/7)
50 Calorie Row
40 Wall Ball Shots
30 KB Snatch
20 HSPU
10 Power Cleans

3 RFT
10 snatches @50/25
10 overhead squats @50/25
20 pull ups

5 x Pull up(any kind)
7 x Ball up(6kg, second line)
9 x Jump legs to hands like frog

5 x 40kg deadlift
10 x Lowest Box jump
15 x Sit up

AMRAP
1' burpees
2' double unders
3' push presses @20/15
1' rest
2' burpees
3' double undeers
1' push presses @20/15
1' rest
3' burpees
1' double unders
2' push presses @20/15

Friday:
Group Warm Up

Focus #1
5 Sets of 5 Tempo Deadlifts
Work at around 50%. Not focused on going heavy

Focus #2
Close Grip Bench 3x5

Score=Bench 3RM

PostWOD:
400 cool down
Foam roll back
Cat/Dog holds

In 3 rounds find your 1 rep max for the day

2 RFT
30 deadlift @40/25
20 hang power cleans @40/25
10 front squat @40/25
then
1k row

In teams of three, complete as many rounds and reps as possible in 30 minutes of:

300 Meter Row
20 Wall balls (20/14 lb)
10 Box Jump-Overs (24″/20″)
rest

Team members will alternate tasks, with only one member working at any one time. Thus, Athlete A will row 300 meters, Athlete B will perform 20 wall balls, Athlete C will perform 10 Box Jump-Overs, and Athlete A will rests – Then Athlete B will row 300m – and so on for 30 minutes.

Back Squat: 3 sets of 10 working up to 10RM. First working set should be around 50% 1RM

Metcon:

12-9-6 of

-Box Jumps (30/24)

-Russian Swings (70/55)

-KTE

Score=10RM/Time

PostWOD:

400m cool down

Hamstring and quad smash with bb or lacrosse ball