Skill/flow 10 min: 1 rope climb 10-15ft handstand walk (or hs hold) :30 banded deadbug hold :45 double under/triple under practice :60 row Metcon (Time) [...]

A. Squat Snatch (3 reps x 6-7  sets rest 1m10 bt sets ) First set starts with blank bar (Thus should be within 10 minutes) [...]

Max Height Box Jump (Distance) Max Height Box Jump Take 8-10 jumps within 10 minutes find max height Metcon (AMRAP - Rounds and Reps) 5 [...]

  Part 1: 0-12 min In teams of 2 working on the same bar 3 Hang Power + 3 Front Squat work to maxscore is [...]

A. Deadlift (5 reps @ 3030 x 4 sets rest :30) NO Hook DOHG A1. Russian Step ups on box  (8 reps/leg w/ dbells  x [...]

EMOM x 15 min 1st min: 3 Wtd Strict Pullups 2nd min: 9 kipping Pullups 3rd min: 12 Double arm standing Hammer curls Rx+ CTB [...]

WOD:   A. Snatch Balance (5 reps w/ :02 pause in bottom x 3 sets rest 1 min) (this is from rack) - this should [...]

A. Floor Press (5 reps w/ :03 pause on floor x 5 sets ) rest 2 min b/t sets B. EMOM x 5 min: 5 [...]

WOD: 10 min of flow work: 75ft/arm Waiters carry with plate 20 Bent Over Reverse DB Flys 15/side Side Bridge Banded Row @ 2020 Metcon [...]

A1: Power Clean (5 T&G Power Clean ) rest :30 A2: Metcon (Distance) 5 High Box Jumps --if you arent going to attempt jumping because [...]