WOD: 30 min EMOM, alternating movements
A) 10/8 Assault Bike Calories
B) 10 KB SDHP 53/35
C) 1-2 Rope Climbs
D) Max Single Arm Russian Swings 53/35 *Must switch every 5 reps*
E) Rest

REST DAY

Skill: 15 mins to find 30m Heavy Weighted Box Push

WOD: 5 Rounds for Time
60ft Walking Lunge
90ft Shuttle Sprint (15ft-30ft- 45ft)

Score is heaviest weight/time

Skill: OHS for quality

Take 15 min to get a moderate 3. THAT’S RIGHT. MODERATE. NOT HEAVY.

WOD:  

Tabata Power Snatch 95/65 (4 min)
Rest 1 minute

Skill: KB Overhead Carry
4 sets of 50ft/side
Rest :90 to 2 mins
*May increase after each set

WOD: Teams of 2
3 rounds (total)
21 Calorie Row
15 Ball Slams AHAP
9 Burpees Over Rower

Skill:
Power Snatch
3 sets of
1 min max reps
200m “recovery” run
- Set 1 @ 95/65
- Set 2 @ 115/75
- Set 3 @ 135/95

WOD:
Class WOD – MAIN PRIORITY: Unbroken Wall Balls every round

Accessory:

Skill: For QUALITY
Pick one of the following
20 Strict Pull Ups
30 Banded Pull Ups
40 Ring Rows
*Complete 4 sets of max Hollow Hold before/during/after your sets

WOD: 9 min AMRAP