Skill: (5:00)
Hand Stand Hold/Walk practice or highest progression.
Kick-Up to Wall
Headstand Hold

Met-Con: CrossFit Open 18.1
​Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14/12 Calorie Row

Stength: 20 Minutes to build up to a 1RM Squat Clean & Jerk
We will use this # over the next 5 weeks for % work. 
Metcon:  Ascending Ladder 1-->10 (Time cap: 12 minutes)
DB Front Squat (RX 50's/35's)
Burpee Box Jump (24/20)

Stength: 4 Sets of Upper Body Pull Station highest progression
2-3 No Kip Muscle Ups
1.1 Kipping Muscle Ups (2 muscle ups or attempts, resetting after each one)
3-6 Strict Pull Ups
1-3 Strict Chin Ups and 15 Seconds of controlled negative Pull Ups
30 Seconds of Controlled Negative Pull Ups
10 Ring Rows​
Metcon: 
90 seconds on 90 seconds off for 10 rounds (30:00)
Complete a 250/200M Row & 1 Heavy Deadlift (80-90% of 1RM)
If you don't know your 1RM it's ok to keep adding weight the  
1st 4-6 rounds until you have found something pretty challenging.

Stength:  BB-Z Press and Sumo Deadlift SuperSet
5x5 of each exercise take about 2 min between super-sets
Z-Press: Build weight each set and finish slightly heavier than last week
Deadlifts: Same weight as last week (60-65%) or build to moderate wt.
Metcon:
​15 Min AMRAP
5 Deck Squat
10 1-Arm DB OH Step Back Lunge (5/Arm) 50/35 
150 M Row

Strength: Starting today, for 6 weeks we will be using our 5RM Back Squat weight from last week and doing
Squat Waves with a % of that weight.

“Wave loading” is a series of sets that build in weight, reduce back to a lighter load, then build again.
This allows us to turn on more muscle fibers, enabling us to lift heavier than we might in a linear loading.
9 Sets of Back Squats at the following %'s of last week's 5RM weight.
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest 
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest 
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
Each wave of 3 should have about a minute rest in between sets

Metcon:
10 Min EMOM 
Even Minutes: 40 double unders (max of 40 seconds)
Odd Minutes: Row as far as possible
Score = Row meters - double unders less than 200

Strength/Skill: (10:00)
Establish an Upper Pull Station* for the next 6 weeks
All athletes start at 10 Ring-Rows and go up the progressions until failure. Then back-off one station and that is your progression. 
​
Metcon:
Every 5 min for 6 rounds
500m row/bike
Upper Pull Station Work x 1 set
10 Burpees
Shoot for 3-3.5 min of work during each 5 min cycle, adjust burpees if needed


*Upper Pull Station
An exercise for reps that you are confident you can do when fresh but have to think about a little when fatigued.
You'll see the Upper Pull Station frequently over the next 6 weeks.
Start with an exercise you know you can do and then try the one(s) above until you can't complete one. 
If you can't complete one, drop down a level and repeat until you've done 5 total sets.
2-3 No Kip Muscle Ups
1.1 Kipping Muscle Ups (2 muscle ups or attempts, resetting after each one)
3-6 Strict Pull Ups
1-3 Strict Chin Ups (Reverse Grip) and 15 Seconds of controlled negative Pull Ups
30 Seconds of Controlled Negative Pull Ups
10 Ring Rows