WOD: 30 min EMOM, alternating
A) :20 calorie (bike or row)
B) :30 KB Russian Swings 70/53
C) :40 Sit ups
D) :50 Wall balls 20/14
E) :60 rest

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: 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: 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: Back Squat
3 reps @ 70%
3 reps @ 80%
Max reps @ 90%

WOD: For Time
1-2- 3-4- 5-6- 7-8- 9-10
T2B
Farmer Carry ¼ BW (1=10m, 2=20m, 3=30m, etc)

Score is max reps/time

WOD: Teams of 3
For Time
101 Burpees
101 Box Jumps 24/20
101 Kettlebell Swings 53/35

For Time
2018m run

WOD
25 min ARMAP – Teams of 2
3 Strict Pull ups (Scale: Bands)
6 Wall Balls 20/14
9 HR Push Ups
12 Calories (Team picks bike or row)

*Teammates will switch after each completed round

Oly:
15 minutes to find the heaviest complex of
1 Hang Power Clean + 1 Hang Squat Clean

WOD
8 Rounds for time
3 Strict HSPU (Scale: Kipping HSPU – 1 ab mat – Seated Double KB Press)

Skill
3 rounds of
7 KB Russian Swings
75ft Right Arm OH Carry
7 KB Russian Swings
75ft Left Arm OH Carry
Rest :90 to 2 minutes

WOD
3 Rounds of
6 min AMRAP

Strength
Back Squat
5 reps @ 65%
5 reps @ 75%
Max reps @ 85%
*Rest 2 to 3 minutes between efforts

WOD
For Time
18-15- 12-9
Front Squat 95/65
Pull Up