Skill: EMOM x 20, alternating movements
Min 1) 5 Pendlay Rows + 5 push ups
Min 2) :30 Double KB Front Rack Hold
WOD: AMRAP 8
30 Jump Ropes
20 Air Squats
10 KB Swings 53/35

Skill: Power Snatch Complex - 70-80% of 1 RM
E2MOM for 8 rounds
High Pull + Power Snatch + OHS

WOD: For time
20-16- 12-8- 4-2
Burpees
Alt DB Power Snatch 40-55/20- 35
15 min cap

Skill: Back Squat 20 min
Work up to a heavy double

For time: Partner (2) AMRAP for 12 min
40 Wall balls 20/14
20 Pistols
10 KB Swings 70/53

A) CF S-WOD
B) CF Metcon
C) Strict pull up pyramid x 4 rounds. 1 drop, 2 drop, 3 drop, 4 drop etc. rest no more than 10 seconds between drops, but rest as needed between rounds.

Skill: Every 3 minutes for 15 minutes (5 rounds)
50ft Farmers Carry + 10 Double KB DLs

WOD: For Time
21-15- 9
Ball Slam AHAP
Burpees

Score is heaviest weight/time

Strength: Back Squat
9-7-5
Score is heaviest

Skill: Gymnastics focus: 15 min to work on...
Handstand walks and holds
- Partner assist HS Walks
- Holds against the wall w/ shoulder taps (kick up or wall walk)
- Inversion off box (both feet on the box then one leg up)

A) CF S-WOD – if you are proficient at walking set up obstacles.
B) CF Metcon
C) 10 burpee box jump overs for time (30/24)
D) 20 burpee box jump overs for time (24/20)

Skill: EMOM for 10 min
Hang Power Clean - start at 60% of 1 RM PC and increase weight every other round

WOD: For time
Buy in: 200 m run
12-9- 6
Power Cleans 185/135
9-6- 3
Bar Muscle Ups