12 min EMOM, Alternating
Min 1) 30 Jump Ropes
Min 2) 20 Mountain Climbers
Min 3) 50ft Bear Crawl

Score is rounds completed

For Time
90 KB Plank Taps
30 KB SDHP 53/35

KALSU
For Time
100 Thrusters (135/95 lbs)
5 Burpees at the top of every minute
Or
KINDA KALSU
For Time
100 Thrusters (95/65 lbs)
5 Burpees at the top of every minute

CLASS WOD

Skill: Power Snatch
E90sec for 8 rounds - build to a heavy complex
Hang Power Snatch + Power Snatch

WOD:
400m Run
21 Power Snatch 75/55
400m Run
15 Power Snatch 75/55
400m Run

Skill: 6 rounds of
Single Arm DB Strict Press x 4-6 reps
:45 rest
Side plank hold x 30-40 seconds
:45 rest
*Rotate Right and Left sides each round

WOD: 12 min AMRAP
60 Jump Ropes

Skill: Deadlift
5 x 3 @ 75-80% of last week’s heavy 2 (11/27) - does not to be TNG

WOD: For time
30-20- 10
KB/DB Step Ups 35-50/20- 35
Pull Ups
Score: DL weight/time

Skill: Find a 5RM Touch and Go Power Snatch
WOD: Class WOD
Strength: Deadlift
1 x 6 @ 60%
1 x 5 @ 70%
1 x 4 @ 80%
1 x 1 @ 90%

REST DAY

WOD: Shuttle Sprints
10 x 80m shuttle sprints.
Rest as needed between efforts
80m = 10m out, 10m back. 20m out, 20m back. 10m out, 10m back
Score is fastest and slowest time

Skill: Handstand Walk Tabata
20 sec on 10 sec off of max distance HS walk
Subs: wall walk - walk around the box - inchworms
WOD:
2 rounds of:
2 minutes max calories rowing
1 minute rest