Strength:
Bench Press (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
In 12 minutes complete
1000m row
In remaining time
AMRAP

WOD:
7 Sets of
2:00 min run/bike/row
:30 max Ring Rows
:30 rest
:30 Max Push Ups
:30 Rest
:30 KB Swings
:90 rest

Score is total reps

Strength:
Deadlift (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
3 Rounds For Time – 20 min cap (including rest)
100m Run

30 Double Unders

Skill:
20 min EMOM
1 – 3 Sumo Deadlifts (Build to a heavy 3)
2 – 100ft D Ball Carry – AHAP
3 – 5 Broad Jumps
4 – 10 Good Mornings (light barbell)

WOD:
10 min AMRAP

Strength:
Strict Press (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
11 min AMRAP
10 T2B
5 Push Jerks 135/95 (Rx+ 185/125)

Skill:
Box Squat
10-8-6-6-4
*Build to a Heavy 4

WOD:
For Time
50 Air Squats
50 DB Power Cleans
50 Air Squats

Score is weight/time

Teams of 2
5 min AMRAP
4 x 20m Sprints
10 Hang Power Snatch 115/75

Rest 2 min

5 min AMRAP
6 x 20m Sprints
8 Hang Power Snatches 115/75

Rest 2 min

Strength
Back Squat (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
4 rounds for max reps
2 min on, 2 min off
15/10 Cal AAB

Skill
Kip Review for Knee Raises/K2E/T2B
+
Rope Climb Review
*Spend about 20 minutes total for both

WOD:
10 Rounds
Teams of 2
10 Knee Raises
10 Single Arm S2OH (5/side)