Skill: EMOM x 14, alternating movements
1) :40 max calories
2) 150ft Farmers Carry @ ¼ BW
WOD: Teams of 2
12 min AMRAP
30 Double KB Deadlifts
30 Box Jump Overs 24/20
30 Sit ups

Skill:
Squat Clean
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:
Chest 2 Bars
EMOM x 9

Oly: Every :90 for 6 rounds
1 Power Clean + 1 Hang Power Clean + 1 Jerk (may be split or push)
WOD: 16 min EMOM, alternating
Min 1) 7 Burpees + Max Alt DB Snatch 40-50/25- 35
Min 2) Rest

WOD:
Class WOD

Accessory:
Enjoy the weekend!

WOD: 30 min EMOM, alternating
A) :20 calorie (bike or row)
B) :30 KB Russian Swings 70/53
C) :40 Sit ups
D) :50 Wall balls 20/14
E) :60 rest

WOD: 3 rounds with 2 min rest after each round
15/12 calories AAB
10 DB Thrusters 20-25/10- 15
5 min rest
3 rounds with 2 min rest after each round
20/15 calories row
12 DB Lunges (6/6) 20-25/10- 15

Skill:
Touch and Go Squat Snatch
E2MOM x 5
5 reps @ 65-70%, Increase only if weight and form are GOOD
WOD:
Class WOD
Accessory:
Option 1
10 Rope Climbs for QUALITY

Barbell Cycling: Power Snatch
EMOM x 5
7 reps
- Rest 2 minutes –
EMOM x 5
5 reps
- Rest 2 minutes –
EMOM x 5
3 reps
*Start around 40-50%

WOD: 7 min AMRAP

Skill: Kip Review
WOD: 2 rounds for MAX reps
1 min of Sledgehammer Slams
1 min rest
1 min of plate push 45/25 (30ft = 1 rep)
1 min rest
1 min of Jump Rope
1 min of rest