Skill: Back Squat
5 reps @ 75%
3 reps @ 85%
Max Reps @ 95%
WOD: On a running clock for TOTAL MAX REPS
1:30 Calorie row
1:30 Knees 2 Elbows
1:30 Box Jump Overs 24/20
1:30 rest

REST DAY

Skill:
Power Snatch Singles @ 60-75%
5 Rounds
:60 on
2:00 off
*Quick singles are key here. You should be following the bar back down to the ground and getting set up
as quickly as possible.

Skill: 16 min EMOM, alternating movements
A) :30 Nose to Wall HS Hold (Scale: Wall Walk as close to wall as feel comfortable – plank hold)
B) :15 L – Hang (Scale: 1 Knee Tuck/1 Leg Extended – Both Knees tucked)
WOD: 10 RFT

Skill: 16 min EMOM, alternating movements
A) :30 Nose to Wall HS Hold (Scale: Wall Walk as close to wall as feel comfortable – plank hold)
B) :15 L – Hang (Scale: 1 Knee Tuck/1 Leg Extended – Both Knees tucked)
WOD: 10 RFT

Skill: Deadlift
20 mins to find a heavy 5 TnG Deadlift
*May not drop and rest. Hands on the bar the entire time

WOD: 8 min AMRAP
15 Sumo Deadlift High Pulls 95/65
12 Push Press 95/65

Skill: Front Rack Step Ups
4 x 10 (total – 5 a side)
A) Barbell
B) Double KB or DB
C) Single Arm KB or DB
*May increase across rounds

WOD: 4 rounds for time
8 DB Renegade rows

Skill
Push Jerk
5 x 5 at 60-70%
WOD:
For Time
Unbroken Wallballs
24-21- 18-15- 12-9- 6-3
*Must break after each set, rest as needed to ensure next set is unbroken, but this is for time
Accessory:

Skill: 4 sets of
10/side DB Bench Press
*25 DUs after each set
Rest 2 minutes

WOD: For MAX CALORIES
:20 AAB
2:40 Rest
Score is heaviest weight/total calories