Skill: Run 1 mile for time or 2k row for time

WOD: EMOM for 12 min
Min 1: 12 DB Step Ups (AHAP)
Min 2: 12 Pull Ups
Min 3: 12 Pistols

Rest 3 min then:

For time:
12 DB Step Ups

REST DAY

Skill: Teams of 2 to 3
9 min AMRAP
Row – meters
1 Partner row, 1 partner holds top of Deadlift 135/95.
Switch as need between partners
Rowing may ONLY occur while bar is being held.

Skill: Handstand Walk Double Tabata (8 min)
Subs: Around the box or wall walks

WOD: For time
50 Double unders (100 singles)
40 Sit Ups
30 RKB Swings 70/53
40 Sit Ups
50 Double unders

A) Class Skill
*If you need to scale Handstand walks. Please do Wall Walks or Shoulder Taps from the Wall
Walk position

B) Class WOD

C) Barbell Front Rack box Step Ups
4 sets of 12 reps (6/side)

WOD: Run 200m
Rest 1 minutes
Run 400m
Rest 2 minutes
Run 800m
Rest 3 minutes
Run 1200m

Score is total time including rest

A) Every :90 for 10 rounds, alternate
1) 2 Snatch Pulls @ 85-100% of 1RM Snatch (Power or Squat)
2) 2 Snatch Balances – Build to a MODERATE 2

Skill: Every :90 x 6 rounds
10 to 12 Goblet Box Step Ups
*Alternate Legs each rep

WOD: 3 Rounds
10 Calorie Bike
15 Push Ups
20 Air Squats
*Rest 3 to 4 minutes between rounds*

A) Every 75 seconds for 8 rounds
1 Power Clean + 1 Hang Power Clean + 1 Jerk
*Keep the Jerk the same for all 8 rounds. Pick which movement (Push or Spilt) is worse for you and attack it

B) Class WOD

C) 10 min EMOM