WOD: Teams of 3
Accumulate
3200m running
125 Tire Flips
75 Ring Rows
*2 people may be working at a time and on any movement at a time
Score is time

Skill:
Class Skill
WOD:
Class WOD

Accessory:
3 minutes max distance row
2 minutes rest
2 minutes max distance row
1 minute rest
1 minute max distance max row

Skill: Back Squat
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
WOD: 3 RFT
18 Russian Swings 70/53
15 T2B
12 Goblet Squats 70/53
9 HSPU
Score is weight/time

Skill: Accumulate 3 minutes in a Hollow Hold
*Every break perform 7 sit ups
10 min cap

WOD: 20 min EMOM, alternating movements
A) 10-15 calorie Row
B) 7-10 Burpees
C) 30-50 Jump Ropes
D) Rest

Skill: 12 min EMOM, alternating movements
A) 5/side Single Arm Suitcase DL AHAP
B) 30 – 50 Double Unders
WOD: For Time
10-9- 8-7- 6-5- 4-3- 2-1
Deadlifts 185/125
1-2- 3-4- 5-6- 7-8- 9-10

Strength: Back Squat
2,2,2,2,2

Score is heaviest 2

Skill:
Class Skill
WOD:
Class WOD – If you would like to practice Bar Facing Burpees, please do so. More likely to see them in
the Open than just Lateral Burpees over the bar.
Accessory:
Chest 2 Bar
EMOM x 9

Skill: 12 min EMOM
A) Right side: 1 KB Deadlift + 3 KB Russian Swings + 5 KB Press
B) Left side: 1 KB Deadlift + 3 KB Russian Swings + 5 KB Press

WOD: 3 sets of
20/15 calorie AAB
*Rest as needed between sets.

Skill:
Power Clean SINGLES
1:00 min on
2:00 min off
*First set should be at 60%, may increase up to 75% across the remaining rounds.
WOD:
Class WOD
Accessory
3 rounds of
6-8 Single Arm DB Strict Press
Rest :60

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