For Time
400m Run

Score is time
Teams of 2
Every 2 miutes for 20 minutes
10 Pull ups
10 Box Jumps
Max cals AAB in remaining time.
*1 partner works for 2 minutes, then switch

Skill: 30 sec on 30 sec off for 4 Rounds
Min 1: Double KB Front Rack Hold
Min 2: AAB calories
Min 3: Double KB Farmer Carry Hold
Min 4: Row calories
Min 5: Rest

WOD: AMRAP 7

REST DAY

Congratulations Coach Justin and Dana!

Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
*Increase every set

Score is heaviest SP/heaviest PP

Skill: E90sec for 8 rounds
2 Push Jerks or 2 Split Jerks
Start at around 55-60% of the 1rm of chosen movement
Increase in weight (w/good form) every round

WOD: Partner WOD 6 RFT *Partner Completes round before switch*

Skill:
Every :90 for 8 rounds to find heaviest complex for the day
1 Push Jerk + 1 Split jerk
WOD:
Class WOD
Accessory:
5 Rounds for time 1 minute rest after round
12 Cal AAB
12 T2B

3 Rounds for Quality
150ft Single Arm Farmers Carry (right)
*Every 25ft stop and do 5 Single Arm Russian Swings
150ft Single Arm Farmers Carry (left)
*Every 25ft stop and do 5 Single Arm Russian Swings

Skill: Ring Muscle Ups - 10 -15 min of work
People that have MU - work on stringing multiples together
Those that do not:
5 sets of 2-3 Ring to hip
5 sets of 3-4 Kip to ring pull up
4 sets of 5-7 Pull ups

Skill:
Every :90 for 8 Rounds (12 minutes)
1-3 Ring Muscle Ups
*If you do not have Ring MU, perform one of the following
- 2-3 Ring to hip
- 3-4 Kip to ring pull up
- 5-7 Pull ups
WOD:
Class WOD
Accessory: