WOD: 30 min EMOM, alternating
A) :20 calorie (bike or row)
B) :30 KB Russian Swings 70/53
C) :40 Sit ups
D) :50 Wall balls 20/14
E) :60 rest

WOD: 3 rounds with 2 min rest after each round
15/12 calories AAB
10 DB Thrusters 20-25/10- 15
5 min rest
3 rounds with 2 min rest after each round
20/15 calories row
12 DB Lunges (6/6) 20-25/10- 15

Skill:
Touch and Go Squat Snatch
E2MOM x 5
5 reps @ 65-70%, Increase only if weight and form are GOOD
WOD:
Class WOD
Accessory:
Option 1
10 Rope Climbs for QUALITY

Barbell Cycling: Power Snatch
EMOM x 5
7 reps
- Rest 2 minutes –
EMOM x 5
5 reps
- Rest 2 minutes –
EMOM x 5
3 reps
*Start around 40-50%

WOD: 7 min AMRAP

Skill: Kip Review
WOD: 2 rounds for MAX reps
1 min of Sledgehammer Slams
1 min rest
1 min of plate push 45/25 (30ft = 1 rep)
1 min rest
1 min of Jump Rope
1 min of rest

Skill: 1000m row for time

WOD: For Time
Teams of 2
50-40- 30-20- 10
AAB Calories
10-8- 6-4- 2
Rope Climbs
*Spilt calories/reps as needed

Skill: Hollow Hold/Superman Hold Ladder
Every minute for 12 minutes
Min 1 - :10 Hollow Hold
Min 2 - :10 Superman Hold
Min 3 - :20 Hollow Hold
Min 4 - :20 Superman Hold
Etc, etc, etc

Skill:
Touch and Go Power Cleans
E2MOM x 5
4 reps @ 75%.
*Increase only if weight and form are GOOD
WOD:
Class WOD
Accessory:
DB Strict Press
3 x max reps w/ :30 rest between sets