WOD
30:00: AMRAP
10 Strict Press
15 Barbell Good Mornings
10 Lateral Delt Raises
1500m Assault Bike or 750m Row
10 Barbell Face Pulls
20 Barbell Reverse Lunges
40 Russian Twists
1500m Assault Bike or 750m Row

Strength
Deadlift 5RM, then 90% x 2 reps from failure x 1
-Between sets, complete 5 x 12-15 two arm dumbbell curls.

WOD
As Far As Possible in 7 Minutes:
1 Chest-to-Bar Pullup
1 Box Jump Over, 30"/24"
2 Chest-to-Bar Pullups
2 Box Jump Overs
3/3, 4/4, etc.

Strength / Skill
Power Snatch
15x1 EMOM

WOD
15-12-9-6-3 For Time:
Overhead Squat, 95#/65#
Bar Facing Burpee
Echo Bike (Calories)

TIMECAP: 15:00

Skill Work
Kipping Technique

Spend 25:00 practicing kipping technique.
(1) Tap Swing on Pullup Bar
(2) Toes-to-Bar
(3) Kipping Pullup

WOD
Row/Double Under

@ 0:00 - on a 6:00 Clock:
Row 750m/500m
Max Double Unders in remaining time
--3:00 Rest--
@ 9:00 - on a 6:00 Clock:
100 Double Unders
Row max distance in remaining time

Strength
Bench Press/Ring Row
Bench Press 5RM, then 90% x 2 reps from failure x 1
-Between sets, complete 12-15 ring rows.

WOD
4 Rounds:
Pushups x moderately hard set
1:00 Rest
Toes-to-Bar x moderately hard set
1:00 Rest
Double Dumbbell Front Squat (50#/35#) x moderately hard set