Skill: 16 min EMOM, alternating movements
A) :30 Nose to Wall HS Hold (Scale: Wall Walk as close to wall as feel comfortable – plank hold)
B) :15 L – Hang (Scale: 1 Knee Tuck/1 Leg Extended – Both Knees tucked)
WOD: 10 RFT

Skill: 16 min EMOM, alternating movements
A) :30 Nose to Wall HS Hold (Scale: Wall Walk as close to wall as feel comfortable – plank hold)
B) :15 L – Hang (Scale: 1 Knee Tuck/1 Leg Extended – Both Knees tucked)
WOD: 10 RFT

Skill: Deadlift
20 mins to find a heavy 5 TnG Deadlift
*May not drop and rest. Hands on the bar the entire time

WOD: 8 min AMRAP
15 Sumo Deadlift High Pulls 95/65
12 Push Press 95/65

Skill: Front Rack Step Ups
4 x 10 (total – 5 a side)
A) Barbell
B) Double KB or DB
C) Single Arm KB or DB
*May increase across rounds

WOD: 4 rounds for time
8 DB Renegade rows

Skill
Push Jerk
5 x 5 at 60-70%
WOD:
For Time
Unbroken Wallballs
24-21- 18-15- 12-9- 6-3
*Must break after each set, rest as needed to ensure next set is unbroken, but this is for time
Accessory:

Skill: 4 sets of
10/side DB Bench Press
*25 DUs after each set
Rest 2 minutes

WOD: For MAX CALORIES
:20 AAB
2:40 Rest
Score is heaviest weight/total calories

Skill: EMOM x 14, alternating movements
1) :40 max calories
2) 150ft Farmers Carry @ ¼ BW
WOD: Teams of 2
12 min AMRAP
30 Double KB Deadlifts
30 Box Jump Overs 24/20
30 Sit ups

Skill:
Squat Clean
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:
Chest 2 Bars
EMOM x 9

Oly: Every :90 for 6 rounds
1 Power Clean + 1 Hang Power Clean + 1 Jerk (may be split or push)
WOD: 16 min EMOM, alternating
Min 1) 7 Burpees + Max Alt DB Snatch 40-50/25- 35
Min 2) Rest

WOD:
Class WOD

Accessory:
Enjoy the weekend!