Skill: Back Squats
3-3- 3-3- 3
*Build to a moderate 3
WOD: 4 rounds for MAX REPS
:40 cal row
:20 rest
:40 Med Ball Cleans 20/14
:20 Rest
:40 Ball Slams 20/14
:20 Rest

Skill: 10 minutes to work on a Gymnastic weakness

WOD: Every :45 for 30 rounds
A) 50ft Farmers Carry AHAP
B) 20 Double Unders
C) 1 Bar Muscle Up (Scale: 2 C2B – 3 Pull Ups – 4 Kip Swings)
*Rotate through movements

A) Class Skill
B) Class WOD
C) 5 sets of 5 reps of S2OH. Bar comes from the ground. May increase across sets

Skill: Power Snatch
5 min EMOM
3 TnG Reps
5 min EMOM
2 TnG Reps
5 min EMOM
1 rep
*Rest 1 minute between EMOMs

WOD: 12 min AMRAP
200m run

Skill: Every :90 for 10 rounds
6 (3/side) Renegade Rows + 100ft Farmers Carry (Both movements in same :90 interval)

WOD: Every :90 for 10 rounds
5 Box Jumps + :20 Cal AAB (Both movements in the same :90 interval)

A) Class Skill
B) Class WOD
C) 50 GHD Sit Ups for Time

WOD:    20 min AMRAP
400m run
21 KB Swings 53/35
12 Pull Ups
*Retest from 1/20/2018

Score:  rounds + reps

Open 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.

Open 18.4

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.