Skill: Accumulate :90 to 2 minutes of L-Sit
*Each break perform
5 Strict Ring Dips
5 Challenging Ring Rows

WOD: 12 min AMRAP
Teams of 2
4 (+4) D-Ball Over Shoulder AHAP
20 Calorie Row

Skill: Back Rack Box Step Ups
4 x 10 (5R/5L)
WOD: 3 RFT
400m run
20 Burpee Box Jump Overs 24/20
10 Pull Ups
Score is weight/time

WOD: 20 min AMRAP
400m run
21 KB Swings 53/35
12 Pull Ups
Score is rounds + reps

Skill: Hang Power Snatch
2,2,2,2,2
WOD: 10 min AMRAP
2 (+2) Power Snatch 95/65
10 x 10m Sprints
Score is heaviest HPS/rounds + reps

WOD: Teams of 2
Every 3 minutes for 10 rounds
15 Power Cleans 135/95
10 Box Jump 30/24
Max meters rowing in remaining time
*Partner will switch every 3 minutes, starting from the top each time

Skill: Back Squat
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
WOD: 3 RFT
18 Russian Swings 70/53
15 T2B
12 Goblet Squats 70/53
9 HSPU
Score is weight/time

Skill: 12 min EMOM, alternating movements
A) 5/side Single Arm Suitcase DL AHAP
B) 30 – 50 Double Unders
WOD: For Time
10-9- 8-7- 6-5- 4-3- 2-1
Deadlifts 185/125
1-2- 3-4- 5-6- 7-8- 9-10

Skill: 12 min EMOM, alternating movements
A) 3 Push Press
B) :30 Hollow Hold
*Start around 60% of 1RM PP, may increase each round

WOD: Death By……
Thrusters 95/65

WOD: Teams of 2
20 min AMRAP
A) 400m Run/500m row/1000m Bike
B) Max Complex of
3 Double KB Deadlifts
3 Double KB Russian Swings
3 Double KB Front Squats
3 Double KB Push Jerks

Skill: Back Squat
5 reps @ 75%
3 reps @ 85%
Max Reps @ 95%
WOD: On a running clock for TOTAL MAX REPS
1:30 Calorie row
1:30 Knees 2 Elbows
1:30 Box Jump Overs 24/20
1:30 rest