SKILL: Deadlifts
EMOM x 5
7 reps
rest 2 minutes
EMOM x 5
5 reps
rest 2 minutes
EMOM x 5
3 reps

WOD: For Time
600m Row
60 Wall balls

Skill: Deadlift
Every 1:15 for 8 rounds
3 reps at 65-70%

WOD: Teams of 3
On a running clock
From 0:00 to 18:00
AMRAP
8 T2B
8 DB Bench Press 45-55/30- 40

REST DAY

SKILL:

1000m Bike For time

WOD:Teams of 2
For Time
800m Farmers Carry
400m Front Rack Carry
200m OH Carry

Skill: Power Snatch
Find a HEAVY 2 in 20 minutes
*drop and reset each rep

WOD: Open WOD 15.3
7 min AMRAP
10 Power Snatches 75/55
3 Bar Muscle Ups (Scales: 5 Jumping Chest 2 Bar)

SKILL:4 rounds
DB Bench Press x 8
Rest :60
DB Bent Over Rows x 8
Rest :60

WOD: 2 Rounds for Max Reps
2 min of KB SDHP
1 min rest
2 min of Box Jump Overs
1 min rest
2 mins of Ring Rows

Skill:
Squat Snatch
E2MOM x 5 rounds
4 reps, starting around 65-70%. Move up if possible. Make sure all reps are clean and fast before going
up
WOD:
Class WOD
Accessory:
60 banded strict chest to bar pull ups

SKILL:
Every 3 minutes for 4 rounds
Back Rack Step Ups
5/side
*work up in weight

WOD: Teams of 2
6 Rounds (3/each)
3 min AMRAP
100 Jump Ropes
Max 20m Sprints

Skill: Back Squat
In a 10-minute window,
Find a Heavy Single
Immediately into
Every 2 minutes for 3 rounds
5 reps at 65% of Heavy Single

WOD: For Time
40/30 AAB calories

Skill
Class Skill
WOD:
Class WOD
Accessory:
3 rounds
10 cal row
10 burpee box jump overs 24/20
:90 rest