WOD: For Time – Teams of 2
10x 100m run (alternate runs, 5 each)
100 Ring Pushups
100 KB Goblet Squats 53/35
100 KB Swings 53/35
100 Sit Ups
*May start at any exercise but must stay in order

Skill: Clean Complex
Every :90 for 8 Rounds
Hang Power Clean + Hang Squat Clean + Jerk
*Increase every 2 rounds

WOD: 3 MIN AMRAP
15 Hang Power Cleans 95/65
30 Double Unders

Hide and Glow Seek

Skill: 3 Rounds for Quality
12 DB Strict Press
12 DB Floor Press
:60 Farmer Carry Hold
Rest :90

WOD: For Time
Buy In: 400m run or 500m row or 1.2/1.0k Bike (pick one)

Skill: Deadlift
20 minutes to find 3RM

WOD: 9 Rounds For Time
5 Thrusters 95/65
5 Pull Ups

Score is 3RM/time

Strength: 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: Ring Muscle Up - Every :90 for 6 rounds
Option 1:
Rounds 1,3,5 - :15 Top of Dip Support Hold + :15 Bottom of Dip Support Hold
Rounds 2,4,6 – 3 Ring Rows w/ pause + 3 Dips
Option 2:
Rounds 1,3,5 – 10 Ring Swings

Skill: EMOM x 5
1 Snatch Balance
EMOM x 5
1 Hang Power Snatch

WOD: For Time
2.5/2k AAB
5 Squat Snatches @ 60% of 1RM
4 Squat Snatches @ 65% of 1RM
3 Squat Snatches @ 70% of 1RM

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