Skill: Back Squat
E2MOM x 10 minutes
Round 1) 6 reps @ 60%
Round 2) 5 reps @ 70%
Round 3) 4 reps @ 75%
Round 4) 2 reps @ 80%
Round 5) 1 rep @ 85%
Rest 2 minutes
Max reps at 75%

Skill: 3 Rounds
150ft Single Arm Front Rack Carry w/KB (Down and back on turf)
*Every 25ft perform 5 Single Arm Russian Swings
**Switch arm at 75ft
Rest 2 minutes

WOD: 800m run
Rest 4 minutes

Skill: 5 sets to find heaviest complex
4 Strict Press + 3 Push Press + 2 Push Jerks
*Start around 60% of Strict Press 1RM

WOD: For Time
1 Rounds
30 Pistols
30 Single Arm DB S2OH 40-50/25- 35

Skill: Oly Total
1 RM Snatch
1 RM Clean
*May be Power or Squat, but can only use one variation for both movements

WOD: Max Assault Bike calories in 1 minute
INTENT: This is an all-out sprint. EMPTY THE TANK!

Skill: Every :90 for 6 rounds
Option 1) 2 T2B + 2 Pull ups + 2 Bar Muscle Ups
Option 2) 5 sets of 1 Pull Up + 1 T2B
Option 3) 5 Pullups
Option 4) 12 Beat/Kip Swings

WOD: 10 min Ladder

A) Teams of 2: 1:1 30min clock
40 squat cleans (155/105)
40 HSPU (sub hand release push up)
60 Chest to bar pull ups
40 HSPU
40 squat cleans (155/105)

A) Push Press: 3RM
B) Metcon: 3 rounds for time
400m run
10 Shoulder to overhead (135/95)
15 Toes to bar
Buy out: 200m run + 25 burpees
Target: sub 15min

Score: PP 3rm / Time

A) Strength: Front Squat; Find a heavy double
B) Metcon:
30 – 20 – 10
Deadlift (185/125)
Box Jump overs (24/20)
Target: sub 12min

Score: FS double / Metcon time

A) Oly: EMOM x 5min Power Snatch + OHS start around 65% of OHS, and add weight goal is to find a weight they are comfortable with, not struggling with,

rest 2 min then 5min EMOM 1 Snatch
(full w/ squat)

B) Metcon:

A) Endurance: 1500m row for time

B) Metcon:

10min AMRAP

15 AKBS (53/35)

20 Sit ups

30 Double unders (sub 30 singles)

Target: 5+ rds