Power Clean 1-1-1-1-1-1-1   5 RFT of: -5 tire flips -30ft Sled Push 110/80

  Open gym / Trial WOD

  Back Squats 3×2 @95%   Then:  100 pushups for time

  20 Min AMRAP: -5 HSPU -5 Deadlifts 225/155

  Split Jerk 1-1-1-1-1-1-1   Then: Run 1 mile or Row 2k

  Snatch Balance 3×3 @80% “Nancy” -5 RFT: -Run 400m -OHS x 15 (96/65)

  Bear Complex-5 rounds of 5 bear complex -Increase  weight each round (Power Clean, Front Squat, Push Press, Back Squat, Push Press)

  Open gym / Trial WOD

  Front Squats 1×20@65%   Then:  ½  Cindy -10min AMRAP -5 pull ups -10 push ups -15 squats

  100 Double Unders 20 Pistols 80 Double Unders 16 Pistols 60 Double Unders 12 Pistols 40 Double Unders 8 Pistols

  EMOM for 12 minutes: 3 Squat Cleans @75%   EMOM for 10mins: 1 Burpee 2 Box Jumps 24/20 3 Wall Balls 20/14

  10 RFT: -Sprint 100m -10 Strict Chin Ups

  OHS 3-3-3-3-3   Then:   4min Tabata Ring Dips

  Open gym / trial WOD

  3 rounds for total reps of:   1 min ME Front Squats 135/95# 1 min ME HSPU 1 min ME KBS 24/16kg 1 min ME Pull-ups *Rest 1 minute after each round.

  3-position Snatch (above knee, below knee, full-w/o dropping bar)   1-1-1-1-1-1-1   Then:  3 sets of: -10 Kb Snatch ea. Arm Incr. wt each set, if form holds

  For time: Row 500m 21 Push Press 115/75 21 TTB Row 500m 15 Push Press 115/75 15 TTB Row 500m 9 Push Press 115/75 9 TTB

Hel-Isabel 3 RFT: -Run 400m -30 Alt Kb Snatches 1.5/1 -12 Pull Ups

Run 3miles or Row 5k

Gym Closed for CF Kettlebell Certification  

3 attempts at heaviest 50ft Sled Push Then: 5 RFT of: -sled sprint 80/60 (length of island) -5 Burpees

Squat Clean 1-1-1-1-1-1-1 Then:  Tabata Sprints x 10min Rest in bottom Squat position.

Max Effort Rope Climbs in 5mins. Then: “Fran” 21-15-9 of: -Thrusters 95/65 -Pull Ups

Deadlift 2-2-2-2-2 Then: 5min AMRAP: -12 Push press 95/65 -12 Pull Ups -12 Med Ball V-ups 20/14

Back Squat 5-5-5-5-5 Then: 400m Farmer’s Walk     45/25