WOD: Teams o f 2
AMRAP 6
30m Weighted Box Push 45/25
5 DB Man makers 40-50/25- 35 (Burpee + Row R + Row L + Hang Power Clean + OH)
Rest 1 min
AMRAP 6
12 KB Swings 53/35
12 Sit up s

WOD:
Class WOD
Skill:
10 to 15-minute Muscle Skill Work – Ring or Bar
- Swings
- Transitions/turnover
- Efficiency

Skill:
21 min EMOM
1) 5 Seated Box Jumps
2) 5 Ball Slams (focus on max effort)
3) 5/side Kneeling DB Press

WOD:
400m run for time

Skill: Clean Complex
Every :90 for 8 rounds
1 Power Clean + 1 Front Squat + 1 Hang Power Clean

WOD: 2 minutes max calories (bike or row)
Max effort Hang Power Cleans 135/95
Rest 3 minutes

Skill:
Squat Clean
6 sets of 1.1 @ 65-75%
Rest :90 to 2 minutes
*Each set will be 2 singles, take no more than 10 seconds to re grip and pull
WOD:
Class WOD
Accessory:
Chest 2 Bar
EMOM x 9

Skill:
Rope Climb Review

WOD:
5 RFT
200m run
10 DB Clean n Jerks 30-40/15-25
1 Rope Climb
Rest 1 minute

Skill: Strict Press
Every :90 for 6 rounds
3 reps
*Start @ 60% of 1RM SP, increase as needed

WOD: EMOM x 18, alternating movements
1) 50 DUs
2) 50ft Bear Crawl
3) 150 ft Farmers Carry AHAP

REST DAY

Skill: Wall Balls
3 sets of max unbroken reps
Rest 3 to 4 minutes between sets

WOD: 4 RFT
10 Alternating Pistols
1 Rope Climb
10/side DB S2OH 45-55/30- 40
1 Rope Climb

Skill:
4 rounds of
8 Floor Press
8 Pendlay Rows
Rest 2 minutes

WOD:
3 rounds of
3 min AMRAP
21 KB Swings 53/35
15 Push Ups
In reaming time, Max calories