3. Rowing/Core Row / GHDSU

1.  Rowing/Core
For time:
500m Row
50 GHDSU
1,000m Row
30 GHDSU
2,000m Row
20 GHDSU

2. Skills 30 Strict C2B

2.  Skills
30 Strict C2B Pull ups - Only one set per minute.  If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set.  Continue till all 30 reps are completed.

1. Metcon C2B, DL, HPC, and PJ

1.  Metcon
4 RFT:
12 C2B
9 Deads, 185/135
6 Hang Power Clean, 185/135
3 Jerks, 185/135

1. Metcon "Opening Day"

1.   Metcon
"Opening Day"
21-15-9 of:
Wall Balls, 20/14
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
KBS, 53/35

5. Metcon C2B, Burpees, Row

21-15-9:
C2B
Burpee
400m Row after each round.

4. Squat 5x3 Front Squat

5x3 Banded Front Squats, across

3. Gymnastics Skills UB Muscle Ups

2-4-6-6-6-4-2 Unbroken Muscle ups for time.  if you break a set you must redo it.  If this rep scheme is too spicy for you try 1/2 or 3/4 the reps.

2. Clean and Jerk AMRAP :20 x 15

AMRAP in :20, rest 1:40 between rounds
3 rounds at 225/155
3 rounds at 205/145
3 rounds at 185/135
3 rounds at 155/105
3 rounds at 135/95
The goal is to improve your cycle times and work on touch and go where possible.

1. Snatch Complex

5 sets of: Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch