WOD:
Every 5 minutes for 25 minutes (5 Rounds)
10/7 Cal AAB
10 Single Arm DB Thrusters (5R/5L) *Choose a challenging weight
10/7 Cal AAB

Accessory
3 Rounds for QUALITY
:30 Hollow Body Hold

Strength
Every 3 minutes for 7 rounds
3/side DB Bench Press +
6 /side DB Row +
:15 Knee Tuck Hang

WOD:
Death By….
Burpee

Score:  bench wgt / burpees

Oly:
Power Snatch
Build to a HEAVY 1 over 20 minutes

WOD:
3 Rounds for Time – 15 min cap
400m run
12 KB Snatches 53/35 (6/side)
6 BMU

Score is weight/time

Strength:
Back Squat
4 sets of 10 reps

WOD:
12 min AMRAP
10 DBall Over the Shoulder AHAP
200m Run

Score is weight/rounds + reps

Strength:
Back Squat (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

Superset each set with
5 High Box Jumps

Strength:
Strict Press (off 90% + 5 lbs)

WOD:
12 min EMOM, alternating movements
ODD: 12/10 Calorie Row
EVEN: 10 Box Jumps

Right into
5 min EMOM of
:40 sec Plank Hold
:20 Rest

Rest 2 minutes

WOD:
25 Min AMRAP
4 Rounds of DT
40/30 Cal AAB or 50/40 Cal Row or 800m run

1 Round of DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx: 155/105

Strength
Strict Press (off 90% of 1RM)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

Superset with:
100ft Shrugged Farmer Walk

WOD:
20 min AMRAP

Skill:
Front Rack Step Up
Option 1) Barbell
Option 2) Dbl DBs
Option 3) Goblet Hold

WOD:
Teams of 2
10 minutes max AAB Calories

Oly:
12 min EMOM
1 Power Clean + 1 Squat Clean
-Start at 60%, increase every 2 rounds

WOD:
20 min EMOM
A) 12/8 Cal Bike
B) 20 sec L-Hang
C) 30 sec DB Squats 40-50/25-35