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

Skill: 15 mins to find 30m Heavy Weighted Box Push

WOD: 5 Rounds for Time
60ft Walking Lunge
90ft Shuttle Sprint (15ft-30ft- 45ft)

Score is heaviest weight/time

Skill: OHS for quality

Take 15 min to get a moderate 3. THAT’S RIGHT. MODERATE. NOT HEAVY.

WOD:  

Tabata Power Snatch 95/65 (4 min)
Rest 1 minute

Skill: KB Overhead Carry
4 sets of 50ft/side
Rest :90 to 2 mins
*May increase after each set

WOD: Teams of 2
3 rounds (total)
21 Calorie Row
15 Ball Slams AHAP
9 Burpees Over Rower