Skill:
Weighted Step Ups
4 sets of 10 reps (each leg)
Options:
A) Barbell Front Rack
B) Dbl DB or KB Front Rack
C) Goblet Hold

WOD:
5 Rounds for Time

A) Class Skill

B) Class WOD

C) 50 Strict HSPU for time. Keep sets and rest equal

Strength:
Deadlift
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
Every 4 minutes for 5 rounds
20 DB Alternating Snatches 40-50/25-35
10 Box Jumps 30/24

Skill
2 Sets of
100m Single Arm Farmer Carry (each)
10 Hang DB Snatches (total)
100m Single Arm OH Carry (each)
2x10m High Knees
2x10m Butt Kicks
:30 Plank Hold

WOD:

A) Class Skill

B) Class WOD

C) RDLs: 4x8 (HEAVY)

Teams of 2
20 min AMRAP
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 S2OH
5 Back Squats

Rx: 115/75
*Switch after each completed round

OR

A) Class WOD

B) Pick one of the following:
100 AAB Cals
2000m Row
1 Mile Run

Skill:
Strict Press
15 minutes to find a 1RM

WOD:
Every 2 minutes for 10 rounds
10 Burpees + 10 Pull Ups
*Both movements done in the same 2-minute interval

Skill:
Back Squat
Take 18 minutes to build to a HEAVY 3

WOD:
4 RFT
15 Sit Ups
100m Run
15 Wall Balls 20/14
100m run

Score is weight/time

A) Class Skill

B) Class WOD

C) High Hang Squat Clean - 6x3, building