Weightlifting

a) Snatch from high block
(high hang)

6 x 1 power + 2 Squat

b) 4 x 4 Snatch high pull from high blocks
CFO Class: Tempo Front Squat

On 2mins x 16mins

3 Tempo Front squats

5:5:x:0

Our tempo squats within the post open cycle today will be a ‘tall’ order. Athletes will descend in the squat over 5 full seconds, pause in the rock bottom of their squat for another 5 full seconds, then explode and right back into the next rep with zero pause at the top between reps. Looking for athletes to stay on tension and stay tall throughout the squat with the weight balanced from heel to midfoot. This will be especially difficult in the bottom on the third rep of each set.
CFO Class: MetCon

As many rounds as possible in 8mins of:

12 Ring muscle ups
25 Thrusters 95/65lbs

With a larger gymnastics set to start this short amrap, athletes should be thinking about breakup strategies in order to simply to the most work as possible over the 8mins. Followed by a lighter but very high rep thruster, athletes will thoroughly want to play to their strengths in this high intensity workout.
Interval Conditioning

On 1min x 20mins:

Min 1- 12/9 Cal Row
Min 2- 10 Burpee over the erg
Midline Accessory

5 sets
40s GHD sit-up hold
5 medball weighted toes to bar