A) E2MOM; 10 alt db snatch (50/30), 3 bar Muscle ups.
B) CF Metcon
C) 3RNFT; 8-10 db bench press, 8-10 db rows AHAP

Skill: Cluster technique review 10-15 min

WOD:

For time:
10 Squat Clean Thrusters, 185/135
*Rest 5 minutes
15 Squat Clean Thrusters, 155/105
*Rest 5 minutes

A)
EMOM x 12
MIn 1) 10 1 arm Bench Press (5/5)
Min 2) 10 1 arm DB Row (5/5)
Min 3) :30 Hollow Hold
Min 4) :15 Supinated Dead Hang
B)
For Time
1000m Row

A) CF Metcon
B) Front Squat; 4 sets of 2 @ 80% of 1rm

WOD: Partner NATE
20 min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 70/53
*Alternate after each round completed

Score is rounds + reps

A) CF Metcon
B) Work on an Strength weakness.

Skill: Bear Complex
(Power Clean + Front Squat + S2OH + Back Squat + S2OH)
20 minutes to find 1RM

WOD: AMRAP 8
44 Double Unders
22 Wall balls 20/14

Score is weight/rounds + reps

Skill: Perform one of the following for QUATLITY
25 Strict Pull ups
35 Banded Pull ups
45 Rouge Bar Pull ups
55 Ring Rows

WOD: 10 min AMRAP
7 Deadlifts 155/105
21 Jump Ropes

A) CF S-WOD
B) CF Metcon
C) 20 thrusters for time (135/95)