Skill: Back Squat
Every :90 for 6 rounds
6 reps @ 60-65%

WOD: 3 rounds for time
20/15 Cal Row or 15/10 Cal AAB
20 DB Hang Power Clean and Press 40-50/25- 35
20 Box Jump Overs

Skill: 10 minutes to work on a Gymnastic weakness

WOD: Every :45 for 30 rounds
A) 50ft Farmers Carry AHAP
B) 20 Double Unders
C) 1 Bar Muscle Up (Scale: 2 C2B – 3 Pull Ups – 4 Kip Swings)
*Rotate through movements

Skill: Power Snatch
5 min EMOM
3 TnG Reps
5 min EMOM
2 TnG Reps
5 min EMOM
1 rep
*Rest 1 minute between EMOMs

WOD: 12 min AMRAP
200m run

WOD:    20 min AMRAP
400m run
21 KB Swings 53/35
12 Pull Ups
*Retest from 1/20/2018

Score:  rounds + reps

Open 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.

Skill:       Hang Power Clean Review/Warm Up

WOD:    Every :90 for 16 rounds, alternate movements
A) 10/8 Cals AAB or :30, whichever comes first
B) 2 Hang Power Cleans
*Build over the 8 sets to a HEAVY 2

Skill:
Deadlift
Take 15 to 20 minutes to find a heavy 3

WOD:
5 min AMRAP
15 Sumo Deadlift High Pulls 95/65
12 Box Jumps 24/20
9 HSPU (Scale: 1 ab mat – pike off box - Hand release push-ups)

Skill:
15 min EMOM, alternating movements
Min 1) Right Side - 5 Single Arm DB Strict Press + 25ft OH Walking Lunge + 25ft Farmers Carry
Min 2) Left Side - 5 Single Arm DB Strict Press + 25ft OH Walking Lunge + 25ft Farmers Carry

WOD 1:   Death By 10m Sprint
*15 min cap

WOD 2:    3 Rounds For Time (Not Including Rest)
20/15 Cal Row
10 Burpees Over the Rower
Rest 4 minutes

Score is rounds + reps/total time

WOD 1: EMOM for 4 rounds
Min 1 - :30 AAB cal
Min 2 - max HSPU (sub HRPU)
Min 3 - :30 Row cal
Min 4 - max double unders

REST/REVIEW

WOD 2 : On a 12-minute clock, 4 rounds of: