Skill: Every 2 min for 12 min
High Hang Power Snatch + Hang Snatch
Start at 60-65% of 1rm Snatch and work up each round

WOD: 4 RFT
10 Russian KB Swings 70/53
200 m run
15 Push Ups

Skill: For max AAB calories:
Teams of 3
In 6 minutes

WOD: Partner WOD (split however)
20 min AMRAP
2 Rope climbs (as high as possible, 4 rope up/downs)
30 Air Squats

Skill: Sumo Deadlift High Pull -15 min
Review of the movement and work up to 5 sets of 5 with good form
The intention is not to go AHAP, but to see how well the bar moves when done correctly.

WOD:
21-15- 9

Strength: Every 3 min for 15 min
Back Squat 5 reps @ 75-80% of 1 rm

WOD: 10 min AMRAP
10 Box Jump Overs 24/20
20 Sit Ups

Score: back squat weight /rounds and reps

Partner WOD: 10 min AMRAPs

Station 1:

400 m run (together)

5 Tire Flips AHAP (each)

3 min Rest/transition

Station 2:

40 cal AAB (split however)

Strength: Hang Power Clean and Jerk – take 12-15 min to find a heavy double

WOD: 15-12- 9

Deadlifts 255/175

HSPU (normal subs and HRPU)

10 min time cap

Skill: 15 min Double under practice

OR

Those that have double unders - Mini Flight Simulator for time

10-20- 30-40- 50-40- 30-20- 10

Skill: Front Squat E2MOM for 12 min

5 reps at 70-80% of 3 rm from 7/14

Stay at the same weight not increasing

WOD: AMRAP 12

10 DB Power Snatch (L) 40-55/20- 35

10 Single Arm OHS (L)

Strength: E90sec for 8 rounds Push Press + 2 Jerks (Can be push jerks, split jerks or combination)

Start at around 60% of 1 rm Strict Press

Increasing in weight each round to work up to a heavy complex

Skill: E2MOM for 7 rounds*

100 m run

5 thrusters 95/65

WOD: 4 RFT

25 Wall Balls

5 Power Snatch 155/105

15 min time cap