Skill: Gymnastics focus: 15 min to work on...
Handstand walks and holds
- Partner assist HS Walks
- Holds against the wall w/ shoulder taps (kick up or wall walk)
- Inversion off box (both feet on the box then one leg up)

Skill: EMOM for 10 min
Hang Power Clean - start at 60% of 1 RM PC and increase weight every other round

WOD: For time
Buy in: 200 m run
12-9- 6
Power Cleans 185/135
9-6- 3
Bar Muscle Ups

18 min AMRAP 1:1
12 Wall Balls 25-35/16- 25
200 M Run
12 Hang Power Snatch 75/55
200 M Run

Partner completes each movement before the other partner goes
Score: team rounds - 100 m = 1 rep

Skill: E90 sec for 8 rounds - start at 60-65% of Push Jerk 1rm increasing each round
Push Jerk + Split Jerk

WOD: 3 Rounds for time
10 Clean and Jerk 135/95
55 Double Unders (sub 110 Single Unders)
12 min time cap

Skill: 5 sets of each to work up to your heaviest set of the day
Heavy 3 - Strict Weighted Pull Ups
Heavy 3 - Strict Weighted Ring Dips

WOD: E4MOM for 20 min
400 m Run
1-2 Rope Climbs (normal subs)

Skill: Deadlift 15-20 min to get to a heavy 3 - reset at bottom of the rep allowed

WOD: On a 7 min running clock…
4 Rounds for time*
12 Box Jumps 24/20
8 Deadlifts 225/155

Skill: EMOM for 10 min

Odd: 10 Russian KB Swings 70/53

Even: 10 Seated KB Twists 70/53

WOD: Partner WOD

AMRAP 6 Row 20/15 cal - max T2B

Rest/transition 90 seconds

Skill: Cluster technique review 10-15 min

WOD:

For time:
10 Squat Clean Thrusters, 185/135
*Rest 5 minutes
15 Squat Clean Thrusters, 155/105
*Rest 5 minutes

WOD: Partner NATE
20 min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 70/53
*Alternate after each round completed

Score is rounds + reps

Skill: Bear Complex
(Power Clean + Front Squat + S2OH + Back Squat + S2OH)
20 minutes to find 1RM

WOD: AMRAP 8
44 Double Unders
22 Wall balls 20/14

Score is weight/rounds + reps