Skill:

Tabata Mashups
16 rounds of :20 on, :10 off – alternating movements
A) Hollow Hold
B) Arch Hold
C) Hollow Rock
D) Arch Rock

WOD:

Assault Bike

Skill:
15 min EMOM, alternating movements
Min 1) Right Side - 5 Single Arm DB Strict Press + 25ft OH Walking Lunge + 25ft Farmers Carry
Min 2) Left Side - 5 Single Arm DB Strict Press + 25ft OH Walking Lunge + 25ft Farmers Carry

Skill:  Class Skill

WOD:  Class WOD

Accessory:
Back Squat - 3x3 @ 75%, 2x3 @ 80%, 1x3 @ 85%

Skill:  Class Skill

WOD:  Class WOD:

Accessory:
Every :90 for 6 rounds
1 Squat Snatch + 1 Power Snatch
*Build to 80% of 1RM Power Snatch across the 6 rounds

Skill:

Bench Press
10 x 3

WOD:

9 min AMRAP
9 DB Push Press (right) 35-40/25-30
25 Jump Rope
9 DB Push Press (left) 35-40/25-30
25 Jump Ropes

WOD 1:   Death By 10m Sprint
*15 min cap

WOD 2:    3 Rounds For Time (Not Including Rest)
20/15 Cal Row
10 Burpees Over the Rower
Rest 4 minutes

Score is rounds + reps/total time

WOD 1: EMOM for 4 rounds
Min 1 - :30 AAB cal
Min 2 - max HSPU (sub HRPU)
Min 3 - :30 Row cal
Min 4 - max double unders

REST/REVIEW

WOD 2 : On a 12-minute clock, 4 rounds of:

Open 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders

Open WOD 18.3

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders