Skill

Pistols (1 Legged Squats)

Wod

15 Min AMRAP
6 Ring Muscle ups
12 Pistols
18 Power Cleans (185, 125)

Warm up: 
Stretch, stretch stretch!
Spend some time working and warming up dubs.

WOD

24 Min EMOM
Odd Min - Max rep burpee to target
Even Min - Max rep dubs

The Chief

5 Rounds
3 Minute AMRAP
3 Power Cleans (135,95)
6 Push ups
9 Air Squats

1 Minute rest between AMRAPS

5 Rounds

1 Minute max reps at each movement

SDLHP (115,74)
Assault Bike Calories
Goblet Squat w/ KB (53,35)
Ab Mat Sit ups
Wallball Shots (20,14)
Rest Station

Stength/Skill

Accumulate 50 (each leg) single straight leg deadlifts
*hold a KB in hand that reaches down
**Stand on box to increase the distance you can go down

WOD

16 Minute AMRAP
Max Unbroken Muscle ups/pullups
7 Burpee Box overs

32 Minute EOMOM

Every other minute on the minute:
6 HSPU
5 DB Hang Clean and Jerk
4 Overhead DB Lunges

Skill
1RM Split Jerk

Metcon
11 Minute AMRAP
OHS (95,65)
T2B

The rep scheme is something we haven't done before so please read carefully and pay attention to your coach.

2,4,6,2,4,6,2,4,6 until time has run out!

Example:
2 OHS
4 T2B
6 OHS
2 T2B
4 OHS
6 T2B
2 OHS... continue in this pattern until the time has run out!

Strength

10 Rounds
Every 90sec accomplish

3 OHS From Ground
(Ascending Weight)
-Really work on doing squat snatch on the first rep.

MetCon

2 Rounds
10 Snatches (175/125)
12 Burpees

Then, 2 Rounds

10 Snatches
12 Burpees (115/75)

4 Cycles

- 4 Min Work
- 4 Min Rest
- 45 sec Assault Air Bike
- AMRAP 25 Dups 24 Mad Russians (25/15) w/remaining time

***Total Score AAB Cals + Total Reps
***Start Each Round of the AMRAP where you left off the last round

Strength
1 Rep Max Hang Squat Clean

Metcon
For Time (1 Round)
30 S2O (205/145)
40 Hang Clean (205,145)
50 Wall Balls (20/14)