Skill: 16 min EMOM, alternating movements
Min 1) 8 (Right) Single Arm DB Bench
Min 2) :20 Right side Pillar Hold
Min 3) 8 (Left) Single Arm DB Bench
Min 4) :20 Left Side Pillar Hold

WOD: 12 min AMRAP

Skill: Bench
E2MOM - percentages of 1 rm Bench
0:00-2:00 10 reps @ 50%
2:00-4:00 8 reps @ 60%
4:00-6:00 6 reps @70%
6:00-8:00 4 reps @ 80%
8:00-10:00 2 reps @ 90%

WOD: 3 Rounds for Time

REST DAY

Skill: Front Squat E90 seconds for 8 rounds
Work up to a heavy two

WOD: Partner WOD - partner completes full round
6 min AMRAP
5 Shoulder to Overhead 135/95
5 Front Squats

Score: FS wgt/ time

Skill: Deadlift Review/Warmup

WOD: 20 min AMRAP
400m run/500m row/1000m bike
15 Deadlifts 155/105
*Please take the time to properly warmup hamstrings and deadlifts.
**May switch between run, row, bike

Skill: Class Skill

WOD: Class WOD

Accessory: 4 Rounds
200m run
9 HSPU
:90 rest (decrease rest by :15 each round)

Skill: 4 rounds for time
400 m run
10 box jump overs 24/20
12 min cap

WOD: 12 min AMRAP
3 Deadlifts 155/105
4 Power Cleans 155/105
50 Double Unders

Skill: Every 2 minutes for 5 rounds
2 pause clean pulls + 2 pause hang power cleans
*Start around 60% of 1RM HPC
**The pause is at the knee for 1 to 2 seconds on both movements