Strength: Back Squat
2,2,2,2,2

Score is heaviest 2

Skill:
Class Skill
WOD:
Class WOD – If you would like to practice Bar Facing Burpees, please do so. More likely to see them in
the Open than just Lateral Burpees over the bar.
Accessory:
Chest 2 Bar
EMOM x 9

Skill: 12 min EMOM
A) Right side: 1 KB Deadlift + 3 KB Russian Swings + 5 KB Press
B) Left side: 1 KB Deadlift + 3 KB Russian Swings + 5 KB Press

WOD: 3 sets of
20/15 calorie AAB
*Rest as needed between sets.

Skill:
Power Clean SINGLES
1:00 min on
2:00 min off
*First set should be at 60%, may increase up to 75% across the remaining rounds.
WOD:
Class WOD
Accessory
3 rounds of
6-8 Single Arm DB Strict Press
Rest :60

Skill: 12 min EMOM, alternating movements
A) 3 Push Press
B) :30 Hollow Hold
*Start around 60% of 1RM PP, may increase each round

WOD: Death By……
Thrusters 95/65

WOD:
Class WOD

Accessory:
Enjoy the weekend!

WOD: Teams of 2
20 min AMRAP
A) 400m Run/500m row/1000m Bike
B) Max Complex of
3 Double KB Deadlifts
3 Double KB Russian Swings
3 Double KB Front Squats
3 Double KB Push Jerks

Skill:
Class Skill

WOD:
Class WOD – Please sub T2B of Knees to Elbows

Accessory:
5 min Ladder
3 (+3) HSPU
30 DUs
*Keep increasing HSPUs by 3 each round

Skill: Seated DB Press
EMOM x 10
2 reps per side
*May increase every 2 rounds

WOD: 3 rounds each for time
15/12 cal row
12 burpees
9 KB Swings 53/35
Rest 2 to 3 minutes