Pet rockIn teams of 2 or 3 Row 2000 alt every 400m.  200 kb swings 53/35 100 single arm thrusters 53/35 50 burpees  Once the wod starts the kb must stay off the ground. If the kb touches the ground add a 400m row penalty to the end of...

Strict press 10-10-10 AMRAP 12 9 Deadlifts 225/155 12 Hand Release Push ups 15 lateral bar hops

15 min to build to a heavy snatch WOD 30 OHS, 95/65 115/80 30 TTB 20 Power Snatch, 95/65 115/80 20 TTB 10 Squat Snatch, 95/65 115/80 10 TTB

Teams of 321 minutes 100 Push-ups 100 Front squats 115/80 75 Shoulder to overhead 115/80 75 TTB 50 burpees 50 box overs 24/20 *get as far as possible with your team, if you complete all reps before 21 minutes, this wod becomes an amrap!

Skill:Handstand walk practice Progression: Handstand holds Shoulder taps Handstand walks to wall *if you can’t get into a handstand the coach will give you a modification. WOD: 3 rounds Run 400 m  6 alt Turkish getups 53/35 15 kb swings...