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:

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