Skill:
Rope Climb Review
Take 10 minutes to practice clamps and pulls

WOD:
Teams of 2
Every 3 minutes for 8 rounds (4 rounds each)
1 to 2 Rope Climbs
15 Push Ups

A) Class Skill

B) Class WOD

C) Strict Pull Ups - 50 reps for time *Keep reps and rest equal

Skill
Back Squat
0 to 10 min - find a heavy single
10 to 20 min - 3 x 5 @70% of HEAVY single

WOD
4 RFT
200 m run
20 wall balls 20/14
10 V-ups
15 min cap

A) Class Skill

B) Class WOD

C) Back Rack Lunges 4x8 (per side)

 

Skill:
4 rounds of -
10 DB bench press
15 banded triceps extensions
Rest 2 min btwn sets

WOD:
E75s for 15 rounds total alternate intervals
10/7 cal AAB
5 x 10 m sprints

WOD:
Teams of 3
5 rounds for max reps
Push Ups
100m Farmers Carry
Wall Balls 20/14
25 min cap

Skill:
Hang Power Snatch
Every 4 minutes for 4 rounds (16 mins)
10 unbroken reps

WOD:
For Time
15 T2B
10 Single Arm DB Push Press 40-50/25-35
25 K2E

Skill:
4 Rounds for Quality
12 Sit Ups
:30 to :45 Plank Hold
Rest 1 min

WOD:
Teams of 2
20 min AMRAP
200m Row
10 Single Arm DB Hang Clean and Press 35-45/20-30

Skill:       3 Rounds for Quality
50m Single Arm OH Carry (each arm)
50m Single Arm Farmers Carry (each arm)
10/side KB/DB High Pull
10 Hollow Rocks
5/side Side Pillar w/Hip Drop