Skill: Power Snatch
Find a HEAVY 2 in 20 minutes
*drop and reset each rep

WOD: Open WOD 15.3
7 min AMRAP
10 Power Snatches 75/55
3 Bar Muscle Ups (Scales: 5 Jumping Chest 2 Bar)

SKILL:4 rounds
DB Bench Press x 8
Rest :60
DB Bent Over Rows x 8
Rest :60

WOD: 2 Rounds for Max Reps
2 min of KB SDHP
1 min rest
2 min of Box Jump Overs
1 min rest
2 mins of Ring Rows

Skill:
Squat Snatch
E2MOM x 5 rounds
4 reps, starting around 65-70%. Move up if possible. Make sure all reps are clean and fast before going
up
WOD:
Class WOD
Accessory:
60 banded strict chest to bar pull ups

SKILL:
Every 3 minutes for 4 rounds
Back Rack Step Ups
5/side
*work up in weight

WOD: Teams of 2
6 Rounds (3/each)
3 min AMRAP
100 Jump Ropes
Max 20m Sprints

Skill: Back Squat
In a 10-minute window,
Find a Heavy Single
Immediately into
Every 2 minutes for 3 rounds
5 reps at 65% of Heavy Single

WOD: For Time
40/30 AAB calories

Skill
Class Skill
WOD:
Class WOD
Accessory:
3 rounds
10 cal row
10 burpee box jump overs 24/20
:90 rest

Skill:

3 minutes to accumulate as much time in top of push up

3 minutes to accumulate as much time in bottom of push up

2 minutes to accumulate as much time in deadhang from bar

**No rest between holds

Skill: 4 Rounds of :20 on, :10 off, alternating through each movement
A) Hollow Hold
B) Superman hold
C) Hollow Rocks
D) Superman Rocks

WOD: For Time
200m Farmers Carry ¼ BW – KB or DB

Skill:
8 rounds of :30 on :30 off
Max reps T2B
WOD:
Class WOD
Accessory:
DB Strict Press
3 x max reps – rest :30 between each set

WOD: 5RFT (EACH) *partner completes movement then other partner goes*
75 ft plate push 45/25
20 Burpee to plate
20 Russian twists
200 m run w/ plate*

*overhead not required

Score: Time