Skill: 12 min EMOM, alternating movements
A) 3 Push Press
B) :30 Hollow Hold
*Start around 60% of 1RM PP, may increase each round

WOD: Death By……
Thrusters 95/65

WOD: Teams of 2
20 min AMRAP
A) 400m Run/500m row/1000m Bike
B) Max Complex of
3 Double KB Deadlifts
3 Double KB Russian Swings
3 Double KB Front Squats
3 Double KB Push Jerks

Skill: Back Squat
5 reps @ 75%
3 reps @ 85%
Max Reps @ 95%
WOD: On a running clock for TOTAL MAX REPS
1:30 Calorie row
1:30 Knees 2 Elbows
1:30 Box Jump Overs 24/20
1:30 rest

Skill: 16 min EMOM, alternating movements
A) :30 Nose to Wall HS Hold (Scale: Wall Walk as close to wall as feel comfortable – plank hold)
B) :15 L – Hang (Scale: 1 Knee Tuck/1 Leg Extended – Both Knees tucked)
WOD: 10 RFT

Skill: Deadlift
20 mins to find a heavy 5 TnG Deadlift
*May not drop and rest. Hands on the bar the entire time

WOD: 8 min AMRAP
15 Sumo Deadlift High Pulls 95/65
12 Push Press 95/65

Skill: 4 sets of
10/side DB Bench Press
*25 DUs after each set
Rest 2 minutes

WOD: For MAX CALORIES
:20 AAB
2:40 Rest
Score is heaviest weight/total calories

Oly: Every :90 for 6 rounds
1 Power Clean + 1 Hang Power Clean + 1 Jerk (may be split or push)
WOD: 16 min EMOM, alternating
Min 1) 7 Burpees + Max Alt DB Snatch 40-50/25- 35
Min 2) Rest

WOD: 30 min EMOM, alternating
A) :20 calorie (bike or row)
B) :30 KB Russian Swings 70/53
C) :40 Sit ups
D) :50 Wall balls 20/14
E) :60 rest

Barbell Cycling: Power Snatch
EMOM x 5
7 reps
- Rest 2 minutes –
EMOM x 5
5 reps
- Rest 2 minutes –
EMOM x 5
3 reps
*Start around 40-50%

WOD: 7 min AMRAP

Skill: 1000m row for time

WOD: For Time
Teams of 2
50-40- 30-20- 10
AAB Calories
10-8- 6-4- 2
Rope Climbs
*Spilt calories/reps as needed