Skill:
Tempo KB Front Squats (Dual KBs)
3211 – 6 reps, 6 reps, 6 reps, 6 reps
*Rest 2 to 3 minutes between sets

WOD:
On an 11 min running clock
3 min row for calories
1 min wall sit

Skill:
Deadlift
Take 15 to 20 minutes to find a heavy 3

WOD:
5 min AMRAP
15 Sumo Deadlift High Pulls 95/65
12 Box Jumps 24/20
9 HSPU (Scale: 1 ab mat – pike off box - Hand release push-ups)

Skill:  Class Skill

WOD:  Class WOD

Accessory:
Take 15 minutes and build to a HEAVY 2 Clean and Jerk

Skill:

Tabata Mashups
16 rounds of :20 on, :10 off – alternating movements
A) Hollow Hold
B) Arch Hold
C) Hollow Rock
D) Arch Rock

WOD:

Assault Bike

Skill:
15 min EMOM, alternating movements
Min 1) Right Side - 5 Single Arm DB Strict Press + 25ft OH Walking Lunge + 25ft Farmers Carry
Min 2) Left Side - 5 Single Arm DB Strict Press + 25ft OH Walking Lunge + 25ft Farmers Carry

Skill:  Class Skill

WOD:  Class WOD

Accessory:
Back Squat - 3x3 @ 75%, 2x3 @ 80%, 1x3 @ 85%

Skill:  Class Skill

WOD:  Class WOD:

Accessory:
Every :90 for 6 rounds
1 Squat Snatch + 1 Power Snatch
*Build to 80% of 1RM Power Snatch across the 6 rounds

Skill:

Bench Press
10 x 3

WOD:

9 min AMRAP
9 DB Push Press (right) 35-40/25-30
25 Jump Rope
9 DB Push Press (left) 35-40/25-30
25 Jump Ropes

WOD 1:   Death By 10m Sprint
*15 min cap

WOD 2:    3 Rounds For Time (Not Including Rest)
20/15 Cal Row
10 Burpees Over the Rower
Rest 4 minutes

Score is rounds + reps/total time