Skill: EMOM x 14, alternating
Min 1) 4 Push Press
Min 2) Accumulate :30 Hollow Hold

WOD: 3 Rounds
AMRAP 4
2 (+2) HSPU
60ft Farmer Carry OR Double KB Front Rack Carry AHAP (30ft down, 30ft back)

(Answer: Because the sea weed)

Skill: Power Snatch
Every :30 for 8 minutes (16 lifts)
1 rep @ 70 – 75% of 1RM PS

WOD: For Time
20-15- 10 KB Hang Power Snatch (Right) 53/35
40-30- 20 Double Unders

Skill: Pistol Practice
10 minutes to work on the one or more of the following:
Feet together air squats
Lateral Box Step Ups
Candlestick Pistols
Pistols with Wedge/Plate Under Heel

WOD: For Time – Teams of 2
10x 100m run (alternate runs, 5 each)
100 Ring Pushups
100 KB Goblet Squats 53/35
100 KB Swings 53/35
100 Sit Ups
*May start at any exercise but must stay in order

Skill: Clean Complex
Every :90 for 8 Rounds
Hang Power Clean + Hang Squat Clean + Jerk
*Increase every 2 rounds

WOD: 3 MIN AMRAP
15 Hang Power Cleans 95/65
30 Double Unders

Hide and Glow Seek

Skill: 3 Rounds for Quality
12 DB Strict Press
12 DB Floor Press
:60 Farmer Carry Hold
Rest :90

WOD: For Time
Buy In: 400m run or 500m row or 1.2/1.0k Bike (pick one)

Skill: Deadlift
20 minutes to find 3RM

WOD: 9 Rounds For Time
5 Thrusters 95/65
5 Pull Ups

Score is 3RM/time

Strength: Back Squat
E2MOM x 10 minutes
Round 1) 5 reps @ 60%`
Round 2) 4 reps @ 70%
Round 3) 2 reps @ 80%
Round 4) 1 reps @ 85%
Round 5) 1 rep @ 90%
Rest 2 minutes

Skill: Ring Muscle Up - Every :90 for 6 rounds
Option 1:
Rounds 1,3,5 - :15 Top of Dip Support Hold + :15 Bottom of Dip Support Hold
Rounds 2,4,6 – 3 Ring Rows w/ pause + 3 Dips
Option 2:
Rounds 1,3,5 – 10 Ring Swings

Skill: EMOM x 5
1 Snatch Balance
EMOM x 5
1 Hang Power Snatch

WOD: For Time
2.5/2k AAB
5 Squat Snatches @ 60% of 1RM
4 Squat Snatches @ 65% of 1RM
3 Squat Snatches @ 70% of 1RM