Skill:
Squat Snatch
5 sets of 1.1.1 @ 60-70%
Rest :90 to 2 minutes
*Each set will be 3 singles, take no more than 10 seconds to re grip and pull
WOD:
Class WOD
Accessory:
3 Rounds
15/12 Cal AAB

Skill: Chin Over Bar Hold Clusters
5 rounds
3 sec. 3 sec. 3 sec. 3 sec
Rest just enough to reset grip between holds
Rest 2 minutes after the 4 th hold in the set

WOD: For Time
25 DB Deadlifts

WOD: Teams of 2
Every 3 minutes for 10 rounds
15 Power Cleans 135/95
10 Box Jump 30/24
Max meters rowing in remaining time
*Partner will switch every 3 minutes, starting from the top each time

REST DAY

WOD: Teams of 3
Accumulate
3200m running
125 Tire Flips
75 Ring Rows
*2 people may be working at a time and on any movement at a time
Score is time

Skill:
Class Skill
WOD:
Class WOD

Accessory:
3 minutes max distance row
2 minutes rest
2 minutes max distance row
1 minute rest
1 minute max distance max row

Skill: Back Squat
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
WOD: 3 RFT
18 Russian Swings 70/53
15 T2B
12 Goblet Squats 70/53
9 HSPU
Score is weight/time

Skill: Accumulate 3 minutes in a Hollow Hold
*Every break perform 7 sit ups
10 min cap

WOD: 20 min EMOM, alternating movements
A) 10-15 calorie Row
B) 7-10 Burpees
C) 30-50 Jump Ropes
D) Rest

Skill: 12 min EMOM, alternating movements
A) 5/side Single Arm Suitcase DL AHAP
B) 30 – 50 Double Unders
WOD: For Time
10-9- 8-7- 6-5- 4-3- 2-1
Deadlifts 185/125
1-2- 3-4- 5-6- 7-8- 9-10