3 Rounds for Quality
150ft Single Arm Farmers Carry (right)
*Every 25ft stop and do 5 Single Arm Russian Swings
150ft Single Arm Farmers Carry (left)
*Every 25ft stop and do 5 Single Arm Russian Swings

Skill: Ring Muscle Ups - 10 -15 min of work
People that have MU - work on stringing multiples together
Those that do not:
5 sets of 2-3 Ring to hip
5 sets of 3-4 Kip to ring pull up
4 sets of 5-7 Pull ups

Skill:
Every :90 for 8 Rounds (12 minutes)
1-3 Ring Muscle Ups
*If you do not have Ring MU, perform one of the following
- 2-3 Ring to hip
- 3-4 Kip to ring pull up
- 5-7 Pull ups
WOD:
Class WOD
Accessory:

Elevated Reverse DB Lunge
3 x 8/side
*Perform all on one side
*Rest 30 seconds
*Perform on other side
**Stand on top of 25lb plate and step back

Score is weight
For Time

Skill: 4 X 200 m runs

WOD: Amrap 12
3 RKB Swings 70/53
3 Box Jumps 24/20
100m Run*
6 RKB Swings
6 Box Jumps
100m Run
9 RKB Swings
9 Box Jumps
100m Run

Skill:
3RM Touch and Go Squat Snatch
WOD:
Class WOD
Accessory:
For Time
50/40 cal row
Rest 2 minutes
25/20 cal row

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