Skill:
Wall Balls
4 sets for time
15 unbroken reps
*Rest as needed to ensure each set is unbroken
WOD:
Class WOD
Accessory:
3 sets of
15/12 Bike @ 70-80%
:45 max Power Snatch Singles @ 60-70%
Rest 2 minutes

Skill:
8 min EMOM
4/side Goblet Hold Lateral Box Step Up

WOD:
10 min AMRAP
5 burpees
10 Ring Rows
15 Wall Balls 20/14

Skill:
Class Skill
WOD:
Class WOD
Accessory:
Deadlift
EMOM x 5
5 reps @ 70%
*Reps need to be Touch n Go. No dropping the barbell, even on the last rep. Lower with control

Skill: Accumulate :90 to 2 minutes of L-Sit
*Each break perform
5 Strict Ring Dips
5 Challenging Ring Rows

WOD: 12 min AMRAP
Teams of 2
4 (+4) D-Ball Over Shoulder AHAP
20 Calorie Row

Skill:
3 rounds for QUALITY
8/side Single Arm High Pulls
8/side Single Leg DB Romanian Deadlifts
6-8 Strict Pull Ups
6-8 Dips

WOD:
5RFT
10 Deadlifts 95/65
50 Jump Ropes

Happy birthday Stephan!

SKILL:
Back Squats
3 reps @ 70% + 5lbs
3 reps @ 80% + 5lbs
Max reps @ 90% + 5lbs
*rest 2 to 3 minutes between sets

WOD:
Class wod

ACCESSORY:
Handstand Pushups
3 sets of max reps

Skill: Back Rack Box Step Ups
4 x 10 (5R/5L)
WOD: 3 RFT
400m run
20 Burpee Box Jump Overs 24/20
10 Pull Ups
Score is weight/time

WOD: 20 min AMRAP
400m run
21 KB Swings 53/35
12 Pull Ups
Score is rounds + reps

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

Skill: Hang Power Snatch
2,2,2,2,2
WOD: 10 min AMRAP
2 (+2) Power Snatch 95/65
10 x 10m Sprints
Score is heaviest HPS/rounds + reps