Skill: Front Squat E90 seconds for 8 rounds
Work up to a heavy two

WOD: Partner WOD - partner completes full round
6 min AMRAP
5 Shoulder to Overhead 135/95
5 Front Squats

Score: FS wgt/ time

Skill: Deadlift Review/Warmup

WOD: 20 min AMRAP
400m run/500m row/1000m bike
15 Deadlifts 155/105
*Please take the time to properly warmup hamstrings and deadlifts.
**May switch between run, row, bike

Skill: Class Skill

WOD: Class WOD

Accessory: 4 Rounds
200m run
9 HSPU
:90 rest (decrease rest by :15 each round)

Skill: 4 rounds for time
400 m run
10 box jump overs 24/20
12 min cap

WOD: 12 min AMRAP
3 Deadlifts 155/105
4 Power Cleans 155/105
50 Double Unders

Skill: Every 2 minutes for 5 rounds
2 pause clean pulls + 2 pause hang power cleans
*Start around 60% of 1RM HPC
**The pause is at the knee for 1 to 2 seconds on both movements

Skill: Front Rack Bock Step Ups
4 sets of 12 reps (6 right/6left)
Rest 2 minutes between sets

WOD: For Max Reps – Teams of 2
2 min Wall Walks
2 min Reverse Med Ball Toss 20/14
2 min Back Squats 45/35

Skill: 8 min EMOM, alternating movements
1) 50ft Bear Crawl
2) :30 max jump Ropes
Skill 2: Med Ball Clean Review

WOD: Every 3 minutes for 5 rounds
5 KB Swings 53/35
15 MB Cleans 20/14

Skill: Power Snatch in 15 min
Find today’s heaviest

WOD: EMOM for 10 min
4 Power Snatches @ 70-75% of today’s heaviest
4 Burpees

Score: PS weight/rounds completed