Skill: Rope Climb Review
WOD: AMRAP 20
Teams of 2
50 Jump Ropes
10 DB Front Rack Lunges 30-35/20- 25
2 Rope Climbs
50 Jump Ropes
20 DB Front Rack Lunges
2 Rope Climbs

Skill: Every 2 min for 10 minutes
200 m run + 10 KB Swings 53/35
WOD: AMRAP 10
10 Double Unders (Reg subs)*
5 Strict Pull Up (sub: bands then Rogue bar – NO KIPPING)
15 Double Unders
5 Strict Pull Up

A) Strict press; quickly hit 3 sets of 5 @ 70 to 75% of 1rm Strict press
B) CF S-WOD
C) CF Metcon (bend your legs, don’t snatch like an ***hole)
D) 10min mobility centered on the entire posterior chain

Skill: Rowing Technique Review
WOD: 8 sets of 250m row
Rest 2 to 3 mins between efforts, or as class size allows

Score is slowest 250m

Skill: OHS E2MOM for 8 minutes
- 3 reps at 70-80% of 3 rm (from 7/7 or before) or moderate weight

WOD:
3 rounds*
5 min AMRAP
12 OHS 75/55

WOD: For Time
40-30- 20-10
Sit ups
12-9- 6-3
D-Ball Ground to Over the Shoulder AHAP
200m run or 15/12 Cal AAB after each round

Score is Time

A) Overhead squat (from the ground) 10min E2MOM (5sets), 3 reps @ 80% of 1RM snatch
B) CF Metcon
C) 100m Sprint; EMOM x 8

WOD: Back Squat
10 x 1

Score is heaviest Back Squat

Skill: Deadlift – Take 20 min to find a heavy double

WOD: Buy in: 12 Power Cleans 135/95
2 rounds of:
15 T2B
12 Pull Ups
Buy out: 12 Power Cleans 155/105
12 min time cap