WOD: 5 rounds for time: 200/150 meter row max effort unbroken jumping pull ups max effort unbroken double unders 200/150 meter row 2:00 rest

SKILL: 10:00 emom 1 squat clean @ 80-85% WOD: 6:00 amrap: 6 hang squat cleans 6 bar facing burpees

WOD: 3 rounds not for time: 15 body weight bench presses 20 single arm dumbbell rows 20 single arm dumbbell rows 1000 meter row

SKILL: 12:00 emom: m1-4: :30 handstand hold m5-8: 3 wall walks or 25-40 foot walk m9-12: 5 to 10 strict handstand push ups WOD: 3 rounds: 15 burpees 10 front squats 15 kettlebell swings

SKILL: 4 sets of 5 push press @70% WOD: 14:00 to complete: 2:00 to establish a set max effort pull up then 5 deadlifts @70% 80% max pull ups 5 deadlifts 70% max pull ups 5 deadlifts 60% max pull ups 5 deadlifts 50% max pull ups

SKILL: 3 rep max back squat WOD: 5 rounds: :90 bike sprint :90 rest

WOD: 30:00 emom m1-10: 175 meter row sprint m11-20: 5 power snatch m21-30: 10 burpees to plate

CLOSED FOR LEVEL 2 SEMINAR!

SKILL: snatch 12:00: 2 sets of 2 at 72% 2 sets of 2 at 77% 2 sets of 2 at 82% WOD: 18:00 emom: m1: 10-14 alternating pistols m2: 6/6 dumbbell hang power snatch m3: 20 weighted ab mat sit ups

SKILL: 10:00 emom: m1: 3-5 right arm turkish get ups m2: 3-5 left arm turkish get ups WOD: 1 round every 4:00 for 16:00: 200 meter run 10 ring muscle ups