Skill: Deadlift
Every 1:15 for 8 rounds
3 reps at 65-70%

WOD: Teams of 3
On a running clock
From 0:00 to 18:00
AMRAP
8 T2B
8 DB Bench Press 45-55/30- 40

Skill: Power Snatch
Find a HEAVY 2 in 20 minutes
*drop and reset each rep

WOD: Open WOD 15.3
7 min AMRAP
10 Power Snatches 75/55
3 Bar Muscle Ups (Scales: 5 Jumping Chest 2 Bar)

Skill: Back Squat
In a 10-minute window,
Find a Heavy Single
Immediately into
Every 2 minutes for 3 rounds
5 reps at 65% of Heavy Single

WOD: For Time
40/30 AAB calories

Skill: 4 Rounds of :20 on, :10 off, alternating through each movement
A) Hollow Hold
B) Superman hold
C) Hollow Rocks
D) Superman Rocks

WOD: For Time
200m Farmers Carry ¼ BW – KB or DB

WOD: 5RFT (EACH) *partner completes movement then other partner goes*
75 ft plate push 45/25
20 Burpee to plate
20 Russian twists
200 m run w/ plate*

*overhead not required

Score: Time

RETEST FROM 11/6

Skill: Cluster technique review 10-15 min

WOD:
For time:
10 Squat Clean Thrusters, 185/135
*Rest 5 minutes
15 Squat Clean Thrusters, 155/105
*Rest 5 minutes

Skill: 30 sec on 30 sec off for 4 Rounds
Min 1: Double KB Front Rack Hold
Min 2: AAB calories
Min 3: Double KB Farmer Carry Hold
Min 4: Row calories
Min 5: Rest

WOD: AMRAP 7

Skill: E90sec for 8 rounds
2 Push Jerks or 2 Split Jerks
Start at around 55-60% of the 1rm of chosen movement
Increase in weight (w/good form) every round

WOD: Partner WOD 6 RFT *Partner Completes round before switch*

Skill: Ring Muscle Ups - 10 -15 min of work
People that have MU - work on stringing multiples together
Those that do not:
5 sets of 2-3 Ring to hip
5 sets of 3-4 Kip to ring pull up
4 sets of 5-7 Pull ups

Skill: 4 X 200 m runs

WOD: Amrap 12
3 RKB Swings 70/53
3 Box Jumps 24/20
100m Run*
6 RKB Swings
6 Box Jumps
100m Run
9 RKB Swings
9 Box Jumps
100m Run