Skill:
Touch and Go Squat Snatch
E2MOM x 5
5 reps @ 65-70%, Increase only if weight and form are GOOD
WOD:
Class WOD
Accessory:
Option 1
10 Rope Climbs for QUALITY

Barbell Cycling: Power Snatch
EMOM x 5
7 reps
- Rest 2 minutes –
EMOM x 5
5 reps
- Rest 2 minutes –
EMOM x 5
3 reps
*Start around 40-50%

WOD: 7 min AMRAP

Skill: Kip Review
WOD: 2 rounds for MAX reps
1 min of Sledgehammer Slams
1 min rest
1 min of plate push 45/25 (30ft = 1 rep)
1 min rest
1 min of Jump Rope
1 min of rest

Skill: 1000m row for time

WOD: For Time
Teams of 2
50-40- 30-20- 10
AAB Calories
10-8- 6-4- 2
Rope Climbs
*Spilt calories/reps as needed

Skill: Hollow Hold/Superman Hold Ladder
Every minute for 12 minutes
Min 1 - :10 Hollow Hold
Min 2 - :10 Superman Hold
Min 3 - :20 Hollow Hold
Min 4 - :20 Superman Hold
Etc, etc, etc

Skill:
Touch and Go Power Cleans
E2MOM x 5
4 reps @ 75%.
*Increase only if weight and form are GOOD
WOD:
Class WOD
Accessory:
DB Strict Press
3 x max reps w/ :30 rest between sets

Skill: Every :90 x 8 rounds
3 Strict Press + 3 Push Press
**Start at 60% of 1RM Strict Press, increase EVERY OTHER round

WOD: Open WOD 15.4.
8 min AMRAP

Skill
Class Skill
WOD:
Class WOD – If you are efficient in T2B (meaning you will or possibly go unbroken in all sets on the wod)
feel free to do GHD situps instead.
Accessory:
60 banded strict chest to bar pull ups