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

Skill:
Strict Press
15 minutes to find a 1RM

WOD:
Every 2 minutes for 10 rounds
10 Burpees + 10 Pull Ups
*Both movements done in the same 2-minute interval

Skill:
Back Squat
Take 18 minutes to build to a HEAVY 3

WOD:
4 RFT
15 Sit Ups
100m Run
15 Wall Balls 20/14
100m run

Score is weight/time

A) Class Skill

B) Class WOD

C) High Hang Squat Clean - 6x3, building

Skill:
3 Position Power Snatch (Floor + Knees + Pockets)
Build to a heavy complex in 15 to 20 minutes

WOD:
5 RFT
5 Hang Power Snatches 115/75
5 OHS 115/75
50 Double Unders

Skill:
2 Rounds for Quality
100m Single Arm Farmer Carry (each arm)
100m Single Arm OH Carry (each arm)
1 min Plank (Arms extended)
5 DB Manmakers (Burpee + DL + HPC + Press)

WOD:

REST DAY

Skill:
Deadlift
0 to 10 – Build weight in triples
10 to 20 – Find a HEAVY single

WOD:
12 min AMRAP
Teams of 2
30/20 Cal Row
20 Hang Power Cleans 135/95