Cored

Strength: Snatch 8 x 3 @ 70% Skill: Clean Pull 5 x 3 @ 100% Clean WOD: 5 Rounds for Time: 10 Toes to Bar 20 Sit Ups 10 Pull Ups

Partner Skills

Strength: Front Squat 5 x 5 @ 75% Push Press 4 x 3 @ 65% 4 x 3 @ 80% Skill: 3 x 8 Partner Assisted Hamstring Falls WOD: 100 Squats 100 Double Unders 50 Squats 50 Double Unders

Deadly Pull Ups

10 Min AMRAP: 1 Deadlift 185/135 1 Pull Up 2 Deadlifts 185/135 2 Pull Ups 3 Deadlifts 185/135 3 Pull Ups Etc…till time runs out.

Speed Plates

Strength: Snatch Grip DL 10 x 3@60% of Deadlift Weight Pull Ups 3 x Max Reps Skill: Straight Leg Romanian Deadlift 3 x 10 @ 135/95 WOD: 50 ft. Plate Push 25/10 200 m Run 100 ft. Plate Push 25/10 400 m Run 200 ft. Plate Push 25/10 800 m...