Strength/Skill

  • 3 Position Clean (mid-thigh, above the knee, below the knee)
  • 80% x 3 sets

WOD

  • Rx
  • AMRAP in 12 minutes:
  • 20 Front Rack Forward Lunges (75)(53)
  • 10 Pullups or 2 Rope Climbs
  • R+
  • AMRAP in 12 minutes:
  • 20 Front Rack Forward Lunges (95)(65)
  • 12′ Legless Rope Climbs (M: 2 reps, W: 1 rep)

CROSSFITNESS @ 6pm

Strength

  • EMOTM 8 minutes:
  • 3 Lying Rope Climbs
  • 6 Goblet Squats

Conditioning

  • AMRAP in 15 minutes:
  • Run 600m
  • in time remaining on the clock complete as many rounds as possible of:
  • 20yds Walking Lunges
  • 20 KB Swings