Skill
Back Squat
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
10 min AMRAP
1000m run
30 Pistols (Scale: 60 Air Squats)

Skill:
Bench Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
For Time
100 Double Unders
40 Single Arm DB Push Press 40-50/25-35 (20/side)

Skill
Weighted Ring Dip
1. 1. 1. 1. 1. 1. 1

WOD:
20 min AMRAP
100m Farmers carry
10 strict pull ups
5 power snatches 135/95

Score is weight/rds + reps

Deadlift
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
20 min EMOM, alternating
A) :30 Arch Hold
B) :30 MAX AAB
C) :30 Hollow Hold
D) :30 MAX Toes 2 Bar

Skill:
Strict Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
Teams of 2 – Split reps as needed
On a running clock
0:00 to 6:00

WOD:
20 minutes max distance (row, bike or run)
Every 4 minutes both partners complete
6 Pull Ups
9 Sit Ups
12 KB SDHP 53/35
*1 person working, 1 person resting during max distance

Skill:
Strict Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with 10 Front Raises w/ Plate

WOD:
Every 5 minutes for 4 rounds
100m run

Skill:
Deadlift
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with 10 DB/KB Single Leg RDL (a side)

WOD:
For Time
20 Cal Row
30 T2B

Skill
3 Rounds
100m Single Arm Farmer Carry (each)
50m Double Overhead Carry
:30-:60 KB Front Rack Hold
10 V-Ups
10 Hollow Rocks
10 Side Pillar with Hip Drop

Back Squat
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%

WOD:
For Time – 10 min cap
50 Thrusters 95/65
*Every break perform 6 Bar facing burpees

Score is weight/time