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

Open 18.3

2 rounds for time:
100 double-unders

20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders

Skill: Back Squat
2:00 min 9 @ 60-65% of 1RM
2:00 min REST
1:30 min 6 @ 70-75% 1RM
1:30 min REST
1:00 min 3 @ 80-85% 1RM

WOD: 4 RFT
10 Russian KB Swings 70/53

Skill: 4 Rounds for Qualitliy
1 Arm Suitcase Carry, 1 Arm Front Rack Carry
50m/side (Down and Back on turf one way, down and back the other way = 1 round)
Rest as needed between rounds

WOD: For Time
42 Sit ups

REST DAY