Skill: Front Squat
Every :90 for 4 rounds
8 reps @ 60-65%

WOD: 4 Rounds of
2 minutes of work, 2 minutes of rest
AMRAP
15 Sit ups
12 Front Rack Alt Lunges 95/65

Skill: Deadlift
15 to 20 minutes to find a HEAVY 5

WOD: AMRAP 15 – Teams of 2
12/10 Cal Row
9 Double KB DLs 70/53
6 T2B
*Alternate each completed round

Score is Heavy 5 DL/rounds + reps

Skill: 5 Rounds
Max unbroken bodyweight (¾ BW for ladies) Power Cleans
Max unbroken strict ring dips
No rest between movements-  3 minutes rest

WOD: For Time
30/24 Assault Bike calories

Skill: 15 minutes to find 1RM Seated Box Jump
-Compare scores from 5/24

WOD: Death by ….
5 Box Jumps 24/20 + 1(+1) Push Jerk 135/95

WOD: Teams of 3
P1: Max unbroken Bench Press 135/95
P2: Max calories (bike or row)
P3: Rest/Spot

Score is time

Skill: 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: 400m run for time

WOD: 5 Rounds (each) – Teams of 3
20/15 Cal AAB
10 Deadlifts 245/165

Score is time/time

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