CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Skill

Kipping

EMOTM 8

-5 Kipping/Butterfly Pullups

-5 Kipping Ring Dips

*Alternate Minutes

MetCon

“Nasty Girls”

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (95/135#)

CROSSFIT

Strength

Deadlift 5-5-5-3-3-3

Stiff Legged Deadlift 3-3-3-3-3

MetCon

For Time:

21 OH Squats (65/95#)

21 Pullups

15 OH Squats (75/115#)

15 CTB Pullups

9 OH Squats (95/135#)

9 Bar Muscle Ups

CROSSFIT

Skill

Strict/Kipping T2B

Strength

OH Barbell Walking Lunge Steps 3×10 (95/135#)

MetCon

12 Minute AMRAP of:

15 Thrusters (75/115#)

15 Lateral Leap Burpees

-Immediately Followed by:

7 Minutes To Establish:

6RM Front Squat (From Rack)

CROSSFIT

Mobility

Delts/Shoulder Girdle

Strength

Push Press 5-5-5-5

EMOTM 7 of:

-Push Press (2) + Push Jerk @ WW

MetCon

18 Minute AMRAP of:

7 T2B

14 Wall Balls (W: 14/9 M: 20#/10′)

21 Box Hops (20/24″)

CROSSFIT LIFT

Clean Deadlift 5-5-5-5-5

High Hang Power Clean 5-5-5-5-5

Power Clean 3-3-3-3-3-1-1-1-1-1