Skill: Front Squat
Every :90 for 4 rounds
8 reps @ 60-65%

WOD: 4 Rounds of
2 minutes of work, 2 minutes of rest
AMRAP
15 Sit ups
12 Front Rack Alt Lunges 95/65

Skill: For Quality
2 Rounds
50m (each)
Single Arm Farmers Carry
Single Arm Front Rack

WOD: AMRAP 12 – Teams of 2
10 DB Power Cleans 30-35/20- 25
10 Push ups

Skill: Deadlift
15 to 20 minutes to find a HEAVY 5

WOD: AMRAP 15 – Teams of 2
12/10 Cal Row
9 Double KB DLs 70/53
6 T2B
*Alternate each completed round

Score is Heavy 5 DL/rounds + reps

A) Strict pull ups; 5x max reps
B) CF Metcon
C) Pendlay row; Find a heavy set of 5

Strength: Find heaviest complex of
3 Strict Press + 3 Push Press

Score is heaviest weight

Skill: 5 Rounds
Max unbroken bodyweight (¾ BW for ladies) Power Cleans
Max unbroken strict ring dips
No rest between movements-  3 minutes rest

WOD: For Time
30/24 Assault Bike calories

A) CF S-WOD
B) CF Metcon
C) 8min alternating Tabata; Hollow Hold, Superman hold.

WOD: 8 rounds
100m run
100m walk/recovery

Score is time