Skill: EMOM x 5
1 Snatch Balance
EMOM x 5
1 Hang Power Snatch

WOD: For Time
2.5/2k AAB
5 Squat Snatches @ 60% of 1RM
4 Squat Snatches @ 65% of 1RM
3 Squat Snatches @ 70% of 1RM

A) Hang Power Snatch + Hang Snatch; find your heaviest complex for the day
B) CF Metcon
C) 300 double unders for time

REST DAY

Skill: EMOM x 14, alternating
Min 1) 5 Push Press
Min 2) :15 sec L-Hang from Bar
*May increase push press weight after each successful round

WOD: For time – Teams of 2
100 Calorie row

WOD: Strict Press
1-1- 1-1
Push Press
3-3- 3-3
Score is heaviest Strict Press/heaviest Push Press

Hip Pop.

Skill: Back Squat
E2MOM x 10 minutes
Round 1) 6 reps @ 60%
Round 2) 5 reps @ 70%
Round 3) 4 reps @ 75%
Round 4) 2 reps @ 80%
Round 5) 1 rep @ 85%
Rest 2 minutes

Skill: 3 Rounds
12 Hollow Rocks
12 Arch Rocks
10 Beat/Kip Swings
:20 OH Plate Hold
WOD: For Time
Buy In: 200m run
18-15- 12-9
Russian KB Swings 53/35
Burpees

A) CF S-WOD
B) CF Metcon
C) 50 pull ups for time

Skill: HSPU Skill
Review proper loading for kipping handstand pushups
Then, every :90 for 6 rounds
For Rounds 1, 3, and 5, pick one of the following options and stay with it for all 3 rounds

Skill: Single Arm Carry
15 minutes to build to a HEAVY 75ft. (each arm)
*Must successfully complete both arms before moving up in weight
WOD: 3 Rounds of
4 MIN AMRAP; 1 minute rest
15 Ball Slams AHAP