Skill: OHS - Heavy triple
15-20 min

WOD: 3 Rounds for time:
60 Double-unders
15 Overhead Squats @ 50% of today’s heaviest three
1 Legless Rope Climb
12 min time cap

Skill: Tabata 20 on 10 sec off
Plate Push Max distance 45/25

WOD: 20 min AMRAP
400 M run*
10 Front Squats 155/105
20 Sit Ups
*Each 200 m counts as 1 rep

Score: Distance/rounds

Skill: Power Snatch Complex - 70-80% of 1 RM
E2MOM for 8 rounds
High Pull + Power Snatch + OHS

WOD: For time
20-16- 12-8- 4-2
Burpees
Alt DB Power Snatch 40-55/20- 35
15 min cap

Skill: Back Squat 20 min
Work up to a heavy double

For time: Partner (2) AMRAP for 12 min
40 Wall balls 20/14
20 Pistols
10 KB Swings 70/53

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