WOD: 20 min AMRAP
400m run
21 KB Swings 53/35
12 Pull Ups
Score is rounds + reps

WOD:
Class WOD
Skill:
10 to 15-minute Muscle Skill Work – Ring or Bar
- Swings
- Transitions/turnover
- Efficiency

Skill: Hang Power Snatch
2,2,2,2,2
WOD: 10 min AMRAP
2 (+2) Power Snatch 95/65
10 x 10m Sprints
Score is heaviest HPS/rounds + reps

Skill:
Squat Snatch
5 sets of 1.1.1 @ 60-70%
Rest :90 to 2 minutes
*Each set will be 3 singles, take no more than 10 seconds to re grip and pull
WOD:
Class WOD
Accessory:
3 Rounds
15/12 Cal AAB

Skill: Chin Over Bar Hold Clusters
5 rounds
3 sec. 3 sec. 3 sec. 3 sec
Rest just enough to reset grip between holds
Rest 2 minutes after the 4 th hold in the set

WOD: For Time
25 DB Deadlifts

WOD: Teams of 2
Every 3 minutes for 10 rounds
15 Power Cleans 135/95
10 Box Jump 30/24
Max meters rowing in remaining time
*Partner will switch every 3 minutes, starting from the top each time

REST DAY

WOD: Teams of 3
Accumulate
3200m running
125 Tire Flips
75 Ring Rows
*2 people may be working at a time and on any movement at a time
Score is time

Skill:
Class Skill
WOD:
Class WOD

Accessory:
3 minutes max distance row
2 minutes rest
2 minutes max distance row
1 minute rest
1 minute max distance max row