Skill:
Bench Press
10-8-6-4-2

WOD:
5 Rounds for time
:30 Wall Sit
10 Push Ups
50 Jump Ropes

Score is weight/time

Congratulations Bingo winners!

Skill:
Bench Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with
10 Single Arm DB Row

WOD:
12 min AMRAP
5 Power Snatches
25 Double Unders

Skill:
Back Squat
Find a HEAVY 2

WOD:
For max reps
4 minutes AAB
3 minutes Single Arm DB Thruster
2 minutes Ring Rows

Score is weight/reps

WOD:
Teams of 2 – IGYG per movement
21-18-15-12-9-6-3
KB Swings 53/35
Burpees

Cash Out
2000m run (Alternate every 200m)

Score is time

A) Class WOD

B) Pick one of the following

1.  100 AAB Cals


2. 2000m row


3. 1 mile run

Strength:
Bench Press
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
13 min AMRAP
1 (+1) Muscle Up
1 (+1) DBall Ground to Shoulder AHAP

Skill:
16 min EMOM, alternating movements
1) :30 Bike
2) :30 Row
3) :30 Versa Climber
4) Rest

WOD:
Teams of 2
14 min AMRAP
5 Tire Flips
10 Jumping Pull Ups

A) Class Skill

B) Class WOD

C) High Hang Power Clean (Jerk last rep): 6x3, building

Oly:
Hang Squat Clean
Every 2 minutes for 6 rounds
Rounds 1 & 2: 3 reps @ 60-65%
Rounds 3 & 4: 2 reps @ 70-75%
Rounds 5 & 6: 1 rep @ 80-85%

WOD:
2 min AMRAP