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

A) Power Clean; 10min EMOM (10sets) 2 reps @ 85% of 1RM.
B) CF Metcon
C) 2 RNFT; 10 push ups, 25’ bear crawl

WOD: Karen
150 wall balls for time

Score: Time

Skill: Turkish Get Up Review

WOD: 5 Rounds
2:30 on/2:30 off
1 Turkish Get Up + 3 Strict Press (right)
1 Turkish Get Up + 3 Strict Press (left)
Max Box Jump Overs 20/14 (Scale up if needed) in reaming time

A) Open Wod 12.4;
12min AMRAP
150 wallballs (20/14)
90 double unders
30 ring muscle ups