Monday:
Strength / Skill:
1 X 20 Back Squats (+5% if last week was completed)

WOD - For Time 10-9-8-7-6-5-4-3-2-1:
- Hang Cleans (#115/75)
- T2B

Stayed at same weight for back squat. Really backed off pushing weight to focus on form and depth, in lieu bad form and lack of depth just for the sake of adding weight. Full range of motion, firing out of the bottom big for me. When I asked my group if I was low enough, they said, "and then some …", so made me happy.

WL
find 3 heavy snatch in 15'

Conditioning
3 rounds for time of:
10 kb snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 kb snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

Strength/Skill:
5x2 Strict Press

WOD - 5 Rounds 12min Cap:
- 12 STO (#115/#75)
- 50 DUs (mod: 50 lateral bar jumps)
- In time remaining max rep MU or CTB Pull Ups or Pull Ups)

Post:
2x 500M Row for time

95# for STO, RX DUs all 5 rounds; + 21 C2B in time remaining.

For Time:
30-20-10
One-Arm Dumbbell Hang Clean and Jerks (70/50)
Calorie Assault Bike

A: Metabolic

3 rounds
500 metres rowing
15 burpees
15 jumping pullups

B: WOD

8min AMRAP
10 Deadlift
10 KB Shoulder press

Strength / Skill:
1x20 Back Squat (+5% from last week)
Note: The last 1x20 Back Squat cycle will be Monday due to the CF Open Workout being released next Thursday.

WOD - Not For Time:
- 800M Farmer's Carry (53#,35#)
- 8x 25M XPO Sled Push
- 3x 15 GHD Sit Ups
- 3x 2 Rope Climbs

XPO is BEAST as always! 800M Farmer's Carry aint no joke either! Dropped weight on 1x20 Back Squat to focus on proper depth and firing out of that bottom position. Quality … not quantity for me.

Strength / Skill:
5-5-3-3-1 Snatch

WOD -5 Rounds For Time (15 Minute Cap):
- 5 Muscle Ups (Mod 1:1 5 C2B)
- 10 Toes To Bar (Mod 1:1 10 GHD Sit Ups)
- 15 DUs (Mod 2:1 30 Singles)
- 20 Wall Ball Shots

Note: All sets in each round must be unbroken!

Post:
800M Run

Did not finish under the time cap. Only modification was C2B for MU. Finished last round after the time cap. No reason not to finish! Appreciate Coach pushing me to finish that last round.

Strength / Skill:
- Work up to a heavy set of 5 Power Cleans

WOD - 8 Minute AMRAP:
- 8 Power Cleans (#135/95)
- 30 DUs (DU Mod:15 sit ups)

Optional Post For Time:
12, 9, 6 reps
- MUs
- Box Jumps (30",24)

20 Minute AMRAP:
- 6 Dead Lifts (#225/135)
- 8 Ring Dips
- 10 Toes to Bar
- 400 Meter Run

Post:
-3 Attempts @ Max distance Waking on Hands
or Skill- Handstand Holds

Strength / Skill:
- 5x5 Bench Press

WOD - 10 Minute AMRAP:
- 20 DUs (mod: 5 Box Jump Overs)
- 10 Burpees

Post:
- 50 GHD Sit Ups
- Work on MUs, rope climbs, etc.

Argh! Burpees again! 7 rounds + 15 DUs.