Skill: 4 Rounds of :20 on, :10 off, alternating through each movement
A) Hollow Hold
B) Superman hold
C) Hollow Rocks
D) Superman Rocks

WOD: For Time
200m Farmers Carry ¼ BW – KB or DB

WOD: 5RFT (EACH) *partner completes movement then other partner goes*
75 ft plate push 45/25
20 Burpee to plate
20 Russian twists
200 m run w/ plate*

*overhead not required

Score: Time

RETEST FROM 11/6

Skill: Cluster technique review 10-15 min

WOD:
For time:
10 Squat Clean Thrusters, 185/135
*Rest 5 minutes
15 Squat Clean Thrusters, 155/105
*Rest 5 minutes

Skill: 30 sec on 30 sec off for 4 Rounds
Min 1: Double KB Front Rack Hold
Min 2: AAB calories
Min 3: Double KB Farmer Carry Hold
Min 4: Row calories
Min 5: Rest

WOD: AMRAP 7

Skill: E90sec for 8 rounds
2 Push Jerks or 2 Split Jerks
Start at around 55-60% of the 1rm of chosen movement
Increase in weight (w/good form) every round

WOD: Partner WOD 6 RFT *Partner Completes round before switch*

Skill: Ring Muscle Ups - 10 -15 min of work
People that have MU - work on stringing multiples together
Those that do not:
5 sets of 2-3 Ring to hip
5 sets of 3-4 Kip to ring pull up
4 sets of 5-7 Pull ups

Skill: 4 X 200 m runs

WOD: Amrap 12
3 RKB Swings 70/53
3 Box Jumps 24/20
100m Run*
6 RKB Swings
6 Box Jumps
100m Run
9 RKB Swings
9 Box Jumps
100m Run

KALSU
For Time
100 Thrusters (135/95 lbs)
5 Burpees at the top of every minute
Or
KINDA KALSU
For Time
100 Thrusters (95/65 lbs)
5 Burpees at the top of every minute

Skill: Power Snatch
E90sec for 8 rounds - build to a heavy complex
Hang Power Snatch + Power Snatch

WOD:
400m Run
21 Power Snatch 75/55
400m Run
15 Power Snatch 75/55
400m Run

Skill: Handstand Walk Tabata
20 sec on 10 sec off of max distance HS walk
Subs: wall walk - walk around the box - inchworms
WOD:
2 rounds of:
2 minutes max calories rowing
1 minute rest