Skill:
20 min EMOM
1 – 5 Close Grip Bench Press
2 - :30 Plank Hold
3 – 5/side KB High Pull
4 – 15 Band Pull Aparts

WOD:
7 min AMRAP
Burpee Box Jump Overs 20/16

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

WOD:
AAB Calories
6 rounds of
:20 Sprint
2:40 Rest

Skill:
400m Single Arm OH Carry
*Switch hands as needed

WOD:
5 Rounds for Time
7 Dbl DB Push Press
14 DBall Ground to Shoulder
28 Jump Ropes

Score is pass/time

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