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

SKILL: every 3:00 for 12:00: 4 back squats @ 75-80% WOD: 12:00 amrap: 50 double unders 20 weighted single arm overhead lunges

SKILL: superset 3 rounds: :45 max effort bike 6 ring pull ups/chest to ring 6 strict ring dips WOD: 20 rounds: 5 burpee over box 24/20 *:30 rest

SKILL: 4 sets of 5 push jerks @ 65-70% WOD: 1-2-3-4-5-6-7-8-9-10 toes to bar 10-9-8-7-6-5-4-3-2-1 dumbbell push press

SKILL: every 2:00 for 8:00: 25 unbroken wall balls WOD: for time: 5-3-1 cleans at 80% 30-20-10 push ups

WOD: 5 rounds for time: 30 air squats 15 box jumps 15 dips from bench 15 burpees to plate 60 lunges (total) 120 double unders