Teams of 4
Complete as many reps as possible in 30 min

400 m run
Box jump overs 24”/20”
DB snatches 50-55#/30-35#
Wall climbs (nose to wall for rx)

Warm up: 400 m run, 10 pass thrus, 10 windmills, 10 OHS, 5 scap pull ups, 30 sec HS hold

Strength:

OHS 2, 2, 2, 2, 2

Weighted chin up 3 RM

Cond:

w/ a partner

Warm up:  300 m row/run; 2x 10 pass thrus, 10 squats, 10 kb swings, 10 mtn clmbrs, 10 dynamic push ups

Strength:  Back Squat / Close Grip Bench Press
Warm up and. . .

Warm up: 5 min jump rope; 2 x 10 pillar to plank press up, 10 reverse shrugs dip bar, 45 s ipsilateral dead bugs

Skill Focus: HSPU

Warm Up:  15 yd Handstand walk/attempt => U-pattern bear crawl  around cones=> f10 one-legged side-to-side hops, each leg => 10 walking lunges => 50-yd high knees => 50-yd carioca

Skill: power cleans

WOD:

Warm Up: 2x: 250 m row, 10 good mornings, 10 pass thrus, 10 pull aparts, 10 ring rows

Skill Focus:
Deadlift 5 RM (ea rep from a dead start, may drop on rep 5) double overhand grip on warm ups until you have to switch

Warm Up:  400 m run; 2 x 10 goblet squats, 10 burpees


Skill Focus:  Close Grip Bench Press
Warm up and build to a . . .

Close grip bench press 5RM
1 x max reps @80%

WOD:

Warm Up: 1 min work/30 seconds rest of: squats, sit ups, burpees, tuck jumps

Skill: pull ups

WOD: 
5RFT
10 Hand release push ups
15 DB Thrusters
20 Burpee over hurdle
25 Pull ups

Warm Up: 400 m run, 2x: 30 HS hold, 10 goblet squats, 10 pushups, 5 pullups

PARTNER WOD:
1:1 (30min time cap)
5RFT
10 HSPU 4”/2” deficit
15 Thrusters @ 155/105
20 Burpee over Bar
25 Pull ups

Warm Up: 2x 200 meter run, 10 pass thrus, 10 windmills, 10 good mornings, 10 squats, 5 scap pullups

Skill Focus:
3 Rounds not for time
4-6 Muscle ups
12 Alternating pistols
20’ HS walk
Scale to rope climbs