WOD: Teams of 2
Every 3 minutes for 10 rounds
15 Power Cleans 135/95
10 Box Jump 30/24
Max meters rowing in remaining time
*Partner will switch every 3 minutes, starting from the top each time

Skill: Back Squat
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
WOD: 3 RFT
18 Russian Swings 70/53
15 T2B
12 Goblet Squats 70/53
9 HSPU
Score is weight/time

Skill: 12 min EMOM, alternating movements
A) 5/side Single Arm Suitcase DL AHAP
B) 30 – 50 Double Unders
WOD: For Time
10-9- 8-7- 6-5- 4-3- 2-1
Deadlifts 185/125
1-2- 3-4- 5-6- 7-8- 9-10

Skill: 12 min EMOM, alternating movements
A) 3 Push Press
B) :30 Hollow Hold
*Start around 60% of 1RM PP, may increase each round

WOD: Death By……
Thrusters 95/65

WOD: Teams of 2
20 min AMRAP
A) 400m Run/500m row/1000m Bike
B) Max Complex of
3 Double KB Deadlifts
3 Double KB Russian Swings
3 Double KB Front Squats
3 Double KB Push Jerks

Skill: Back Squat
5 reps @ 75%
3 reps @ 85%
Max Reps @ 95%
WOD: On a running clock for TOTAL MAX REPS
1:30 Calorie row
1:30 Knees 2 Elbows
1:30 Box Jump Overs 24/20
1:30 rest

Skill: 16 min EMOM, alternating movements
A) :30 Nose to Wall HS Hold (Scale: Wall Walk as close to wall as feel comfortable – plank hold)
B) :15 L – Hang (Scale: 1 Knee Tuck/1 Leg Extended – Both Knees tucked)
WOD: 10 RFT

Skill: Deadlift
20 mins to find a heavy 5 TnG Deadlift
*May not drop and rest. Hands on the bar the entire time

WOD: 8 min AMRAP
15 Sumo Deadlift High Pulls 95/65
12 Push Press 95/65

Skill: 4 sets of
10/side DB Bench Press
*25 DUs after each set
Rest 2 minutes

WOD: For MAX CALORIES
:20 AAB
2:40 Rest
Score is heaviest weight/total calories

Oly: Every :90 for 6 rounds
1 Power Clean + 1 Hang Power Clean + 1 Jerk (may be split or push)
WOD: 16 min EMOM, alternating
Min 1) 7 Burpees + Max Alt DB Snatch 40-50/25- 35
Min 2) Rest