SKILL:
Every 3 minutes for 4 rounds
Back Rack Step Ups
5/side
*work up in weight

WOD: Teams of 2
6 Rounds (3/each)
3 min AMRAP
100 Jump Ropes
Max 20m Sprints

Skill: Back Squat
In a 10-minute window,
Find a Heavy Single
Immediately into
Every 2 minutes for 3 rounds
5 reps at 65% of Heavy Single

WOD: For Time
40/30 AAB calories

Skill
Class Skill
WOD:
Class WOD
Accessory:
3 rounds
10 cal row
10 burpee box jump overs 24/20
:90 rest

Skill:

3 minutes to accumulate as much time in top of push up

3 minutes to accumulate as much time in bottom of push up

2 minutes to accumulate as much time in deadhang from bar

**No rest between holds

Skill: 4 Rounds of :20 on, :10 off, alternating through each movement
A) Hollow Hold
B) Superman hold
C) Hollow Rocks
D) Superman Rocks

WOD: For Time
200m Farmers Carry ¼ BW – KB or DB

Skill:
8 rounds of :30 on :30 off
Max reps T2B
WOD:
Class WOD
Accessory:
DB Strict Press
3 x max reps – rest :30 between each set

WOD: 5RFT (EACH) *partner completes movement then other partner goes*
75 ft plate push 45/25
20 Burpee to plate
20 Russian twists
200 m run w/ plate*

*overhead not required

Score: Time

WOD:
Class WOD
Endurance Practice

RETEST FROM 11/6

Skill: Cluster technique review 10-15 min

WOD:
For time:
10 Squat Clean Thrusters, 185/135
*Rest 5 minutes
15 Squat Clean Thrusters, 155/105
*Rest 5 minutes

WOD:
Class WOD
Accessory:
60 Banded Strict Chest 2 Bar Pullups – 10 min cap
*Pick a band(s) that will allow for 8-10 straight
*No more than 20 should be done a row