Skill:
3 rounds for QUALITY
8/side Single Arm High Pulls
8/side Single Leg DB Romanian Deadlifts
6-8 Strict Pull Ups
6-8 Dips

WOD:
5RFT
10 Deadlifts 95/65
50 Jump Ropes

Happy birthday Stephan!

SKILL:
Back Squats
3 reps @ 70% + 5lbs
3 reps @ 80% + 5lbs
Max reps @ 90% + 5lbs
*rest 2 to 3 minutes between sets

WOD:
Class wod

ACCESSORY:
Handstand Pushups
3 sets of max reps

Skill: Back Rack Box Step Ups
4 x 10 (5R/5L)
WOD: 3 RFT
400m run
20 Burpee Box Jump Overs 24/20
10 Pull Ups
Score is weight/time

WOD: 20 min AMRAP
400m run
21 KB Swings 53/35
12 Pull Ups
Score is rounds + reps

WOD:
Class WOD
Skill:
10 to 15-minute Muscle Skill Work – Ring or Bar
- Swings
- Transitions/turnover
- Efficiency

Skill: Hang Power Snatch
2,2,2,2,2
WOD: 10 min AMRAP
2 (+2) Power Snatch 95/65
10 x 10m Sprints
Score is heaviest HPS/rounds + reps

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