Skills

Practice and Progression on:
Kettlebell Snatch
Kettlebell Clean
Kettlebell Clean and Jerk
Kettlebell Press

WOD

3 Rounds for Time:
60 x Double-Unders (2:1 Singles)
40 x Air Squats
20 x Calorie Row

Skills

Bergener Warm-up
—Then—
Individual work on the following:
Deadlift Touch and Go
Romanian Deadlift
Straight leg Deadlift

WOD

Teams of 2:
7 Minute AMRAP: Strict Press
25 x Reps (75/45)
25 x Reps (95/65)
Max Reps (135/95)

-3 Minute Rest-

7 Minute AMRAP: Front Rack Step Lunges
25 x Reps (95/65)
25 x Reps (115/95)
Max Reps (135/105)

-3 Minute Rest-
7 Minute AMRAP: Push Press
25 x Reps (115/75)
25 x Reps (135/95)
Max Reps (185/135)

Skills

Tabata (20:10)
14 Rounds, Alternate exercises every other round
Double Unders
Burpees

WOD

“AMANDA” for Time:
9-7-5
Muscle ups
Snatches (135/95)

OR Scaled:

9-7-5
C2B Pull ups
Snatches (Max personal Weight)