Skill:
E2MOM x 5 rounds
5 TnG Squat Cleans
*Start around 65%, increase if reps are clean and feels good.

WOD:
Class WOD
Accessory:
60 banded strict chest to bar pull ups

Skill: EMOM x 15, alternating movements
Min 1) 5-7 Strict Pull ups (bands ok)
Min 2) :15 Top of Plank Hold
Min 3) :15 Bottom of Push Up Hold

WOD: For Time
30-20- 10
Single Arm Strict Press 25-30/15- 20

REST DAY

Skill
3 rounds of
7 KB Russian Swings
75ft Right Arm OH Carry
7 KB Russian Swings
75ft Left Arm OH Carry
Rest :90 to 2 minutes

WOD
3 Rounds of
6 min AMRAP

Strength: Front Squat
3-3- 3-3- 3

Score is heaviest 3

Strength
Back Squat
5 reps @ 65%
5 reps @ 75%
Max reps @ 85%
*Rest 2 to 3 minutes between efforts

WOD
For Time
18-15- 12-9
Front Squat 95/65
Pull Up

Skill:
Class Skill
WOD:
Class WOD
Accessory:
E2MOM x 5 rounds
4 TnG Power Snatch
*Start around 75% and increase if reps are clean and feels good.

Skill: 4 rounds, alternating through movements
:20 on / :20 off
Right Side Pillar
Jump Ropes
Left Side Pillar
Jump Ropes

WOD: Teams of 2
3 rounds each

Barbell Cycling – Shoulder 2 Overhead
10 reps @ 40%
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
*200m run/250m row/500m AAB to be done at RECOVERY pace after each set (does not have to be

Skill
Class Skill
WOD:
Class WOD
Accessory:
Every :90 for 10 rounds, alternate movements
Min 1) 12 GHD Sit Ups
Min 2) 30ft HSW