Skill: Clean Complex
Every :90 for 8 rounds
1 Power Clean + 1 Front Squat + 1 Hang Power Clean

WOD: 2 minutes max calories (bike or row)
Max effort Hang Power Cleans 135/95
Rest 3 minutes

Skill: Strict Press
Every :90 for 6 rounds
3 reps
*Start @ 60% of 1RM SP, increase as needed

WOD: EMOM x 18, alternating movements
1) 50 DUs
2) 50ft Bear Crawl
3) 150 ft Farmers Carry AHAP

Skill: Wall Balls
3 sets of max unbroken reps
Rest 3 to 4 minutes between sets

WOD: 4 RFT
10 Alternating Pistols
1 Rope Climb
10/side DB S2OH 45-55/30- 40
1 Rope Climb

Skill: Accumulate :90 to 2 minutes of L-Sit
*Each break perform
5 Strict Ring Dips
5 Challenging Ring Rows

WOD: 12 min AMRAP
Teams of 2
4 (+4) D-Ball Over Shoulder AHAP
20 Calorie Row

Skill: Back Rack Box Step Ups
4 x 10 (5R/5L)
WOD: 3 RFT
400m run
20 Burpee Box Jump Overs 24/20
10 Pull Ups
Score is weight/time

WOD: 20 min AMRAP
400m run
21 KB Swings 53/35
12 Pull Ups
Score is rounds + reps

Skill: Hang Power Snatch
2,2,2,2,2
WOD: 10 min AMRAP
2 (+2) Power Snatch 95/65
10 x 10m Sprints
Score is heaviest HPS/rounds + reps

WOD: Teams of 2
Every 3 minutes for 10 rounds
15 Power Cleans 135/95
10 Box Jump 30/24
Max meters rowing in remaining time
*Partner will switch every 3 minutes, starting from the top each time

Skill: Back Squat
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
WOD: 3 RFT
18 Russian Swings 70/53
15 T2B
12 Goblet Squats 70/53
9 HSPU
Score is weight/time

Skill: 12 min EMOM, alternating movements
A) 5/side Single Arm Suitcase DL AHAP
B) 30 – 50 Double Unders
WOD: For Time
10-9- 8-7- 6-5- 4-3- 2-1
Deadlifts 185/125
1-2- 3-4- 5-6- 7-8- 9-10