Accessory/Strength: 
      Front Squat 5x2 E3M 15:00

WOD:
      50 Thruster 115/75
       800m Run [new 400m – around the building – twice, call time coming in the door]

For time [8:00 – 12:00]

Accessory/Strength:

TGU and Stone Clinic

    [Instruct proper technique for TGUs and Stone to/over Shoulder lifts; work up to 1RM TGU – must complete same weight on each arm to count as 1RM]

WOD:

Fat Grace:

      30 Power Clean & Jerk 155/105
For Time [10:00 cap]

Accessory/Strength:
None

WOD:
CrossFit Total

     In 3 reps establish a 1RM Back Squat
     In 3 reps establish a 1RM Shoulder Press (strict Press)
     In 3 reps establish a 1RM Deadlift (may use standard or Sumo)

Total 3 max lifts for Score [i.e. 400# BS + 200# Press + 500# DL = 1100 CFT]

Accessory/Strength:

GHD Clinic
[Instruct on proper set-up and use of GHD to include Back Extension, Hip Extension, and Glute Ham Raise; Allow time for each athlete to get some time on the GHD]

WOD:
Fran    
21-15-9
     Thruster 95/65
     Pull Ups

For Time

Accessory/Strength:
       Push-Up & Pull-Up Clinic
[Instruct push-up and pull-up technique, scales, and strategies to improve; allow approx. 10:00 to practice]

WOD:
Barbell: ~50% 1RM Front Squat (max 155/105)
     15 Box Jump 24/20
     12 Power Clean
     10 Front Squat
8 Push Up
Max Rounds in 8:00
3:00 Rest
Then do the number of rounds you got for time – Go all out in AMRAP then beat 8:00 

Accessory/Strength:
     Double Unders & Rope Climb Clinic
[Instruct techniques for Rope Climbs and Double Unders to include scales and strategies to improve both; allow approx. 10:00 for practicing]
WOD:
Density’s Destiny - Goal 10 Reps OTM – Load appropriately
     BSQ
     Push Up
     Box Jump
     Swing
     Push Press w/KB or DB
(25) 1:00 Intervals [No Score: Post loads) – Should be challenging – Rotate through exercises 

Accessory/Strength: 
     Floor Press 5x10 E3M [15:00]
WOD:
     1k Row
     50 Burpee
     40 Double Under
     30 HSPU [If NO HSPU, sub strict press @ 80-90% 10-rep max, yes- can add weight to the bar to complete the last two movements]
     20 Power Clean 135/95
     10 Thruster 135/95
For time [20:00 cap]