Skill:
3 Rounds for Quality
6 to 8 (per side) Single Arm DB Bench Press
Rest :30
6 to 8 (per side) Renegade Rows
Rest :30
Max Hollow Hold
Rest :90

WOD:
6 min AMRAP

A) Class Skill

B) Class WOD

C) High Hang  Snatch: 6x3 (building)

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

WOD:
Teams of 2
2 rounds
40/32 Cal AAB
24 Goblet Squats 70/53
8 Rope Climbs

Skill:
Weighted Step Ups
4 sets of 10 reps (each leg)
Options:
A) Barbell Front Rack
B) Dbl DB or KB Front Rack
C) Goblet Hold

WOD:
5 Rounds for Time

A) Class Skill

B) Class WOD

C) 50 Strict HSPU for time. Keep sets and rest equal

Strength:
Deadlift
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
Every 4 minutes for 5 rounds
20 DB Alternating Snatches 40-50/25-35
10 Box Jumps 30/24

Skill
2 Sets of
100m Single Arm Farmer Carry (each)
10 Hang DB Snatches (total)
100m Single Arm OH Carry (each)
2x10m High Knees
2x10m Butt Kicks
:30 Plank Hold

WOD:

A) Class Skill

B) Class WOD

C) RDLs: 4x8 (HEAVY)

Teams of 2
20 min AMRAP
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 S2OH
5 Back Squats

Rx: 115/75
*Switch after each completed round

OR

A) Class WOD

B) Pick one of the following:
100 AAB Cals
2000m Row
1 Mile Run