Skill: 16 min EMOM, alternating movements
A) :30 Nose to Wall HS Hold (Scale: Wall Walk as close to wall as feel comfortable – plank hold)
B) :15 L – Hang (Scale: 1 Knee Tuck/1 Leg Extended – Both Knees tucked)
WOD: 10 RFT

Skill: Deadlift
20 mins to find a heavy 5 TnG Deadlift
*May not drop and rest. Hands on the bar the entire time

WOD: 8 min AMRAP
15 Sumo Deadlift High Pulls 95/65
12 Push Press 95/65

Skill: 4 sets of
10/side DB Bench Press
*25 DUs after each set
Rest 2 minutes

WOD: For MAX CALORIES
:20 AAB
2:40 Rest
Score is heaviest weight/total calories

Oly: Every :90 for 6 rounds
1 Power Clean + 1 Hang Power Clean + 1 Jerk (may be split or push)
WOD: 16 min EMOM, alternating
Min 1) 7 Burpees + Max Alt DB Snatch 40-50/25- 35
Min 2) Rest

WOD: 30 min EMOM, alternating
A) :20 calorie (bike or row)
B) :30 KB Russian Swings 70/53
C) :40 Sit ups
D) :50 Wall balls 20/14
E) :60 rest

Barbell Cycling: Power Snatch
EMOM x 5
7 reps
- Rest 2 minutes –
EMOM x 5
5 reps
- Rest 2 minutes –
EMOM x 5
3 reps
*Start around 40-50%

WOD: 7 min AMRAP

Skill: 1000m row for time

WOD: For Time
Teams of 2
50-40- 30-20- 10
AAB Calories
10-8- 6-4- 2
Rope Climbs
*Spilt calories/reps as needed

Skill: Every :90 x 8 rounds
3 Strict Press + 3 Push Press
**Start at 60% of 1RM Strict Press, increase EVERY OTHER round

WOD: Open WOD 15.4.
8 min AMRAP

Skill: Back Squat
3 reps @ 70%
3 reps @ 80%
Max reps @ 90%

WOD: For Time
1-2- 3-4- 5-6- 7-8- 9-10
T2B
Farmer Carry ¼ BW (1=10m, 2=20m, 3=30m, etc)

Score is max reps/time

WOD: Teams of 3
For Time
101 Burpees
101 Box Jumps 24/20
101 Kettlebell Swings 53/35

For Time
2018m run