WOD: Partner WOD
8 rounds of (4 rounds per partner)
In 4 min complete:
20/15 Cal AAB or 30/20 Cal Row
15 Box Jumps 24/20
Max Wall Balls 20/14 in remaining time

Skill: 20 min of Double Under Practice brought to you by https://mutesportsequipment.com/

WOD: Open workout 13.4
7 Min AMRAP
3 Clean & Jerks 135/95
3 Toes-to- bar

Skill: Back Squat
4 x 3 @70-75% (1 sec pause at the bottom)

WOD:
12 min AMRAP
15 Back Squats 135/95
12 Burpees
10 Front Squats 135/95
12 Burpees
5 OHS 135/95
12 Burpees

Partner WOD 20 min AMRAP

10 Manmakers 40-50/25-35 (Straight armed Plank Hold)

20 Deadlifts (225/155) (Wall Sit Hold)
30 Single Arm DB Thrusters (40-50/25-35 lb) / Hollow Hold

Skill: OHS for quality

Take 15 min to get a moderate 3. THAT’S RIGHT. MODERATE. NOT HEAVY.

WOD:  

Tabata Power Snatch 95/65 (4 min)
Rest 1 minute

Skill: 2 second Pause Front Squat

10 min EMOM 1-2 @ 60-70% of 1 rm

WOD: 5 RFT

5 Full cleans 155/105  RX+ 165/115

5 S2O 155/105

Skill: 5 x 250m row sprint

Rest as needed between sets

WOD: EMOM:

7 rounds of:

Min 1: 40 DU

Min 2: 10 T2B

Min 3: 4 Burpee Box Jump Overs 24/20 (+1 every round)