Strength: Sumo Deadlift
3-3- 3-3- 3

Score is heaviest 3

REST DAY

Skill: Strict Press
Every :90 for 6 rounds
2 reps
*Start light, build over 6 rounds to a “heavy” 2

WOD: 15 min AMRAP – Teams of 2
20 calorie row
20 burpee box jumps 20/16

Skill:
Class skill – STICK TO THE LOWER END OF PERCENTAGES (ie 60%, 70% and 80%)

WOD:
Class WOD Use 50lb (male) and 35lb (female) for the WOD. Also use new standards that were released
with 18.0.

Accessory:
2 rounds of

Skill: 14 min EMOM, alternating movements
A) :40 bike or row (repeatable pace every round, 70%ish effort)
B) 75ft double kb front rack carry

WOD: For Time
30 alt db snatch 25-30/15- 20
60 sit ups

Skill:
Shoulder 2 Overhead
3 sets of 10 reps – taken from ground and must be unbroken
Rest 2 to 3 minutes between sets.

WOD:
Class WOD

Accessory:
10 min EMOM
Min 1) 12 Box Jumps 24/20
Min 2) 35 Double Unders

WOD: 3, 5 minute rounds
0-2:00, run 200m + max jump ropes
2:00-3:00, max db push press
3:00-4:00, max ring rows
4:00-5:00, max db hang power cleans
5 min rest

Rx weight: 25-30/15- 20