Skill: EMOM x 14, alternating
Min 1) 5 Push Press
Min 2) :15 sec L-Hang from Bar
*May increase push press weight after each successful round

WOD: For time – Teams of 2
100 Calorie row

Hip Pop.

Skill: Back Squat
E2MOM x 10 minutes
Round 1) 6 reps @ 60%
Round 2) 5 reps @ 70%
Round 3) 4 reps @ 75%
Round 4) 2 reps @ 80%
Round 5) 1 rep @ 85%
Rest 2 minutes

Skill: HSPU Skill
Review proper loading for kipping handstand pushups
Then, every :90 for 6 rounds
For Rounds 1, 3, and 5, pick one of the following options and stay with it for all 3 rounds

Skill: Double Under Practice – 10 to 15 mins
If you have double unders, 3 attempts at max unbroken set

WOD: AMRAP 10
27-21- 15-9
Wall Balls 20/14
KTE

Skill: Back Squat
E2MOM x 10 minutes
Round 1) 6 reps @ 60%
Round 2) 5 reps @ 70%
Round 3) 4 reps @ 75%
Round 4) 2 reps @ 80%
Round 5) 1 rep @ 85%
Rest 2 minutes
Max reps at 75%

Skill: 3 Rounds
150ft Single Arm Front Rack Carry w/KB (Down and back on turf)
*Every 25ft perform 5 Single Arm Russian Swings
**Switch arm at 75ft
Rest 2 minutes

WOD: 800m run
Rest 4 minutes

Skill: 5 sets to find heaviest complex
4 Strict Press + 3 Push Press + 2 Push Jerks
*Start around 60% of Strict Press 1RM

WOD: For Time
1 Rounds
30 Pistols
30 Single Arm DB S2OH 40-50/25- 35

Skill: Oly Total
1 RM Snatch
1 RM Clean
*May be Power or Squat, but can only use one variation for both movements

WOD: Max Assault Bike calories in 1 minute
INTENT: This is an all-out sprint. EMPTY THE TANK!

Skill: Every :90 for 6 rounds
Option 1) 2 T2B + 2 Pull ups + 2 Bar Muscle Ups
Option 2) 5 sets of 1 Pull Up + 1 T2B
Option 3) 5 Pullups
Option 4) 12 Beat/Kip Swings

WOD: 10 min Ladder

A) Teams of 2: 1:1 30min clock
40 squat cleans (155/105)
40 HSPU (sub hand release push up)
60 Chest to bar pull ups
40 HSPU
40 squat cleans (155/105)