Tryptophan- is an amino acid needed for normal growth in infants and for nitrogen balance in adults. It is an essential amino acid.

Warm-Up:
Coach’s choice

Each exercise we will be doing 2 sets of 10 reps
1. PVC overhead weighted flexion
2. Banded face pulls or Crossover Symmetry row
3. Single-arm banded pulldowns or  Crossover Symmetry pulldowns. 

WOD prep:
Pressing complex. On the 2 minutes for 6 rounds build to a heavy complex.
1 strict press
1 push press
*1 push jerk if capable
*1 split jerk if capable

*Newer athletes may stick to the strict press & push press. It is important to become competent in theses 2 movements before moving on to the more dynamic movement of the push jerk and split jerk.

WOD:
Tryptophan 
(12-minute time cap)
Option 1:
21-15-9
Calorie Row
Chest to bar pull-ups
Burpees over the rower

*For this WOD the key will be stringing your pull-ups together.  You should look to get the pull-ups done in 3 sets or less in each of the rounds.  Scale reps and movement for pull-ups as needed.  For example, you could use the option 3 pull-up rep scheme of 15-12-9 to keep your pull-ups to 3 sets or less.  This will allow you to keep up the intensity of the workout. 

Option 2:
Tryptophan  (12-minute time cap)
21-15-9
Calorie Row
Pull-ups
Burpees over the rower

Option 3:
Tryptophan  (12-minute time cap)
15-12-9
Calorie Row
Bar box assisted pull-ups or ring rows
Burpees over the rower

Post WOD:
Agile 8

CFS Brief:
Day 11 WLC
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