Elevated Reverse DB Lunge
3 x 8/side
*Perform all on one side
*Rest 30 seconds
*Perform on other side
**Stand on top of 25lb plate and step back

Score is weight
For Time

Skill: 4 X 200 m runs

WOD: Amrap 12
3 RKB Swings 70/53
3 Box Jumps 24/20
100m Run*
6 RKB Swings
6 Box Jumps
100m Run
9 RKB Swings
9 Box Jumps
100m Run

Skill:
3RM Touch and Go Squat Snatch
WOD:
Class WOD
Accessory:
For Time
50/40 cal row
Rest 2 minutes
25/20 cal row

12 min EMOM, Alternating
Min 1) 30 Jump Ropes
Min 2) 20 Mountain Climbers
Min 3) 50ft Bear Crawl

Score is rounds completed

For Time
90 KB Plank Taps
30 KB SDHP 53/35

KALSU
For Time
100 Thrusters (135/95 lbs)
5 Burpees at the top of every minute
Or
KINDA KALSU
For Time
100 Thrusters (95/65 lbs)
5 Burpees at the top of every minute

CLASS WOD

Skill: Power Snatch
E90sec for 8 rounds - build to a heavy complex
Hang Power Snatch + Power Snatch

WOD:
400m Run
21 Power Snatch 75/55
400m Run
15 Power Snatch 75/55
400m Run

Skill: 6 rounds of
Single Arm DB Strict Press x 4-6 reps
:45 rest
Side plank hold x 30-40 seconds
:45 rest
*Rotate Right and Left sides each round

WOD: 12 min AMRAP
60 Jump Ropes

Skill: Deadlift
5 x 3 @ 75-80% of last week’s heavy 2 (11/27) - does not to be TNG

WOD: For time
30-20- 10
KB/DB Step Ups 35-50/20- 35
Pull Ups
Score: DL weight/time

Skill: Find a 5RM Touch and Go Power Snatch
WOD: Class WOD
Strength: Deadlift
1 x 6 @ 60%
1 x 5 @ 70%
1 x 4 @ 80%
1 x 1 @ 90%