18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping pull-ups
6 thrusters
6 jumping pull-ups
9 thrusters
9 jumping pull-ups
12 thrusters

18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups 100/65
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups

18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups

REST DAY

Skill: Press Complex
Every :90 for 8 rounds
3 Strict Press + 3 Push Press
*Build over the 8 rounds. NO FAILED ATTEMPTS

WOD: For Time
50 D-Ball Over Shoulder AHAP
50 Dips

Skill: Press Complex
Every :90 for 8 rounds
3 Strict Press + 3 Push Press
*Build over the 8 rounds. NO FAILED ATTEMPTS

WOD: For Time
50 D-Ball Over Shoulder AHAP

A) Class Skill
B) Class WOD
C) D-Ball Bear Hug Carry around building.
- Choose a weight that will allow you to go unbroken or dropping the ball once or twice.
-Focus on squeezing the ball close to your body

 

Skill: Every 2 minutes for 7 rounds
5 Knee 2 Chest/Knee Raises/Kip Swings + 5 Pendlay Rows

WOD: 8 min AMRAP
3 (+3) KB Swings (American) 44-53/30- 35
3 (+3) Sit ups
Score is rounds completed/rounds + reps

Skill: Back Squat
Every :90 for 6 rounds
6 reps @ 60-65%

WOD: 3 rounds for time
20/15 Cal Row or 15/10 Cal AAB
20 DB Hang Power Clean and Press 40-50/25- 35
20 Box Jump Overs