WOD: AMRAP 14 – Teams of 2
5 Suitcase DLs (each side)
10 Russian KB Swings
150ft Single Arm Overhead Carry (75ft R/75ft L)
*Rotate after each complete round
Skill: Jump Rope
On a 5 minute - :30 on/:30 off

Skill: EMOM x 14, alternating
Min 1) 4 Push Press
Min 2) Accumulate :30 Hollow Hold

WOD: 3 Rounds
AMRAP 4
2 (+2) HSPU
60ft Farmer Carry OR Double KB Front Rack Carry AHAP (30ft down, 30ft back)

Skill: DB Bench Press
15 minutes to find a Heavy set of 10
WOD: Teams of 2 to 3
Row 3000m
*Rotate every 300m

A) EMOM x 14min, Min 1; 3 ring MU, Min 2) 6 T2B
B) CF Metcon
C) 800m run for time
D) 200m run for time

(Answer: Because the sea weed)

Skill: Power Snatch
Every :30 for 8 minutes (16 lifts)
1 rep @ 70 – 75% of 1RM PS

WOD: For Time
20-15- 10 KB Hang Power Snatch (Right) 53/35
40-30- 20 Double Unders

Skill: AAB
:15 max calories
:30 rest
:15 max calories

WOD: 4 Rounds For Time
100m run
16 Single Arm DB Press 30-35/20- 25 (8R/8L)
5 Box Jumps 20/16

A) CF S-WOD (use 75-80% if it’s feeling good)
B) CF Metcon
C) Romanian Deadlift; 3 sets of 10 @ 50% of 1rm deadlift.