Skill WOD

HSPU
Every 2 Minutes for 8 Minutes
5 Slow Negatives (use a small deficit)
12 Seated DB Z Presses
PU
Every 2 Minutes for 8 Minutes
10 DB Bench Press
20 Second High Plank hold into 20 Second 90 degree push ups hold

WOD

200 M Run
2 Snatch (power or squat)
60 Double Unders
2 Snatch (power or Squat)
15 Minute AMRAP
Fitness: 95/65 (4 Snatches) (100 Singles)
Performance: 135/95
Open: 165/110 (80 Doubles)
15 Minute AMRAP

DRIVE – CFH 6:30pm

Strength
Every 2 Minutes for 10 Minutes
8 Strict Chin Ups
8 Single Arm DB Bent Over Rows (8 each arm – go heavy)
Max Push Ups (3 Seconds on the way down, then explode to the top and hold for 1 second)
WOD
500 M Row Fast Pace (Men Under 2:00; Ladies Under 2:15)
500 M Row Slow Pace (Men between 2:10 and 2:20; Ladies Between 2:20 and 2:40)
3 Rounds
15 Minute Time Cap