Skill: Pull up negatives
5 x 3 with 3 Sec descent
*May use bands or partner assistance

WOD: AMRAP 13
Teams of 2
3-6- 9-12- 15-18- etc
Cals AAB (Row if large class)

Skill: Sumo Deadlift High Pull -15 min
Review of the movement and work up to 5 sets of 5 with good form
The intention is not to go AHAP, but to see how well the bar moves when done correctly.

WOD:
21-15- 9

A) Snatch pull + Power Snatch + Hang Power Snatch; find heaviest for the day.
B) CF Metcon
C) 4min AMRAP; 10 rkbs (70/53), 10 TTB

Skill: Press Complex
5 Sets of the following:
2 Strict Press + 4 Push Press

WOD: For Time
1k Row
50 Walking Lunges
30 DB Push Press 20-25/10- 15
*Stagger starts if needed

A) CF S-WOD
B) CF Metcon
C) 1k row for time

Strength: Every 3 min for 15 min
Back Squat 5 reps @ 75-80% of 1 rm

WOD: 10 min AMRAP
10 Box Jump Overs 24/20
20 Sit Ups

Score: back squat weight /rounds and reps

Partner WOD: 10 min AMRAPs

Station 1:

400 m run (together)

5 Tire Flips AHAP (each)

3 min Rest/transition

Station 2:

40 cal AAB (split however)

Skill: Double Tabata

Tabata 1: Hollow Hold

Rest 1 min

Tabata 2: Double KB Front Rack Hold AHAP

*May stagger tabatas if large class

WOD: For Time

30-24- 18-12- 6

Strength: Hang Power Clean and Jerk – take 12-15 min to find a heavy double

WOD: 15-12- 9

Deadlifts 255/175

HSPU (normal subs and HRPU)

10 min time cap