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

Skill: Back Squat
5 reps @ 75%
3 reps @ 85%
Max Reps @ 95%
WOD: On a running clock for TOTAL MAX REPS
1:30 Calorie row
1:30 Knees 2 Elbows
1:30 Box Jump Overs 24/20
1:30 rest

REST DAY

Skill:
Power Snatch Singles @ 60-75%
5 Rounds
:60 on
2:00 off
*Quick singles are key here. You should be following the bar back down to the ground and getting set up
as quickly as possible.