Skill: Option 1 (IF YOU HAVE DOUBLE UNDERS)
Every :90 for 10 rounds
1) 35 DUs
2) 1 to 3 Muscle Ups – Ring or Bar
 Focus on efficiency of both movements
 If doing Bar Muscle Ups, please use back rig if there is a large class

Skill: Back Squat
4 x 3 @70-75% (1 sec pause at the bottom)

WOD:
12 min AMRAP
15 Back Squats 135/95
12 Burpees
10 Front Squats 135/95
12 Burpees
5 OHS 135/95
12 Burpees

Skill: Class Skill

WOD: Class WOD

WOD:
Class WOD

Partner WOD 20 min AMRAP

10 Manmakers 40-50/25-35 (Straight armed Plank Hold)

20 Deadlifts (225/155) (Wall Sit Hold)
30 Single Arm DB Thrusters (40-50/25-35 lb) / Hollow Hold

Skill:
A) If you have Ring Muscle Ups
a. Every :90 for 7 rounds – 1 to 3 reps
B) If you do not have Ring Muscle Ups
a. Class Skill

WOD:
Class WOD w/ DB Power Cleans 50/35 on first AMRAP and DB FR Lunges 50/35 on second AMRAP

WOD: 30 min EMOM, alternating movements
A) 10/8 Assault Bike Calories
B) 10 KB SDHP 53/35
C) 1-2 Rope Climbs
D) Max Single Arm Russian Swings 53/35 *Must switch every 5 reps*
E) Rest

REST DAY