Skill:
Squat Clean
6 sets of 1.1 @ 65-75%
Rest :90 to 2 minutes
*Each set will be 2 singles, take no more than 10 seconds to re grip and pull
WOD:
Class WOD
Accessory:
Chest 2 Bar
EMOM x 9

Skill:
Rope Climb Review

WOD:
5 RFT
200m run
10 DB Clean n Jerks 30-40/15-25
1 Rope Climb
Rest 1 minute

Skill: Strict Press
Every :90 for 6 rounds
3 reps
*Start @ 60% of 1RM SP, increase as needed

WOD: EMOM x 18, alternating movements
1) 50 DUs
2) 50ft Bear Crawl
3) 150 ft Farmers Carry AHAP

REST DAY

Skill: Wall Balls
3 sets of max unbroken reps
Rest 3 to 4 minutes between sets

WOD: 4 RFT
10 Alternating Pistols
1 Rope Climb
10/side DB S2OH 45-55/30- 40
1 Rope Climb

Skill:
4 rounds of
8 Floor Press
8 Pendlay Rows
Rest 2 minutes

WOD:
3 rounds of
3 min AMRAP
21 KB Swings 53/35
15 Push Ups
In reaming time, Max calories

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