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

Skill: EMOM x 14, alternating movements
1) :40 max calories
2) 150ft Farmers Carry @ ¼ BW
WOD: Teams of 2
12 min AMRAP
30 Double KB Deadlifts
30 Box Jump Overs 24/20
30 Sit ups

Skill:
Squat Clean
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:
Chest 2 Bars
EMOM x 9

Oly: Every :90 for 6 rounds
1 Power Clean + 1 Hang Power Clean + 1 Jerk (may be split or push)
WOD: 16 min EMOM, alternating
Min 1) 7 Burpees + Max Alt DB Snatch 40-50/25- 35
Min 2) Rest

WOD:
Class WOD

Accessory:
Enjoy the weekend!

WOD: 30 min EMOM, alternating
A) :20 calorie (bike or row)
B) :30 KB Russian Swings 70/53
C) :40 Sit ups
D) :50 Wall balls 20/14
E) :60 rest

WOD: 3 rounds with 2 min rest after each round
15/12 calories AAB
10 DB Thrusters 20-25/10- 15
5 min rest
3 rounds with 2 min rest after each round
20/15 calories row
12 DB Lunges (6/6) 20-25/10- 15

Skill:
Touch and Go Squat Snatch
E2MOM x 5
5 reps @ 65-70%, Increase only if weight and form are GOOD
WOD:
Class WOD
Accessory:
Option 1
10 Rope Climbs for QUALITY