Skill: For Quality
100m Single Arm DB/KB OH Carry (each arm)
Accumulate 1 minute hollow hold
100m Single Arm DB/KB Farmers Carry (each arm)
Accumulate 1 minute supinated hang

WOD: Teams of 2
E2MOM x 20

Skill: EMOM x 12
Min 1) 8 Seated DB Strict Press
Min 2) 8/side KB Bent Over Row
Min 3) 8 KB Upright Row

WOD: For Time
20/15 Cal AAB
20 KB Swings 53/35
Rest about 6 minutes, REPEAT

REST DAY

Happy birthday Coach Antonio!

Skill: Kip Review – T2B/Knee to Elbows/Knee Raises
Roughly 20 minutes or so

WOD: For Time
21 Calorie Row
15 Knee Raises
9 Man Makers 20-25/10- 15

Skill: Power Snatch + Hang Power Snatch
Every :90 for 6 Rounds
1 rep, starting at 60% of 1RM Power Snatch.
*May increase after each successful lift.

WOD: For Time
15 Squat Snatches 115/75
15 C2B

A) CF S-WOD
B) CF Metcon
C) 10min (5rd) E2MOM; 1-2 legless rope climb or 3 rope climb leg assisted

Skill: Kip review on T2B, then…
7 min AMRAP
Max unbroken set of 5 T2B

WOD: 2 Rounds for time
22 Push Press 115/75
22 Burpees to 6” target

Score is sets of unbroken 5 T2B/time

Strength: Front Squat
3-3- 3-3- 3
Score is heaviest 3

A) 50 toes to bar for time: open with largest possible set.
B) CF Metcon
C) 1k row for time, rest 5min, 250k row NFT @ 85% effort